Dive into this athlete’s performance at 2024 Rotterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement.
For this specific race, our analysis is based on the performance of
167 similar athletes.
This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men
Running
We compare the athlete's running times with peers who have similar finish times.
This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
Based on 167 athletes with similar finish time in Hyrox Men
Workouts
We compare the athlete's workout times for each station with peers who have similar finish times.
This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
Based on 167 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Guarnizo Zapata Joshua's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Guarnizo Zapata Joshua's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
Based on 167 athletes with similar finish time in Hyrox Men
Spread of Splits Time
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Guarnizo Zapata Joshua's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Percentile based on all the athletes who competed in Hyrox Men
Improvement Plan
Based on our analysis, here are the focus areas for improvement. The goal is
to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Guarnizo Zapata Joshua's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst.
It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance.
Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of
21:00.
Check the detail of the improvement plan below.
Based on 167 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Joshua Guarnizo Zapata demonstrated a commendable effort in the 2024 Rotterdam HYROX event, securing a position in the top 68% of all participants and ranking in the top 66% of his age group. His overall time was 02:14:19, with a total running time indicating a slower pace than the average by 04:29. This suggests Joshua has a more strength-oriented profile, with exceptional performances in segments like the Sandbag Lunges and Burpees Broad Jump, where he ranked in the top percentile. However, his initial running segments indicate a pacing issue, starting significantly slower than average, which might have impacted his overall stamina and race strategy. The Roxzone time being faster than average suggests good transition efficiency but also highlights room for improvement in overall fitness and transition speed.
Segments to Improve:
Run Total: Joshua's total running time was slower than the average, indicating a need for enhanced endurance and speed. Interval training, such as 400m repeats at a faster pace than his current average with equal rest periods, and long, slow runs to improve aerobic capacity, are recommended. Incorporating hill sprints will also improve his power and endurance.
Wall Balls: This segment was significantly slower, suggesting a need for improved muscular endurance and technique. Targeted exercises include thrusters and kettlebell swings to build strength in the posterior chain and shoulders. Practicing wall balls with varying weights and heights can also improve technique and stamina.
Sled Pull: To improve his sled pull time, Joshua should focus on building lower body strength and power. Implementing exercises like deadlifts, farmer's walks, and sled drags will be beneficial. Technique drills emphasizing body angle and hand placement can also enhance efficiency.
Farmer's Carry: This segment indicates a need for improved grip strength and core stability. Adding grip-strengthening exercises (e.g., dead hangs, towel pull-ups) and core stability workouts (e.g., planks, dead bugs) to his routine will be essential. Practicing the farmer’s carry with gradually increasing distances and weights can also help.
Ski Erg: Though not the weakest segment, there is room for improvement in power and endurance. High-intensity interval training on the Ski Erg, focusing on both sprint intervals and longer, steady-state sessions, will enhance his performance. Technique refinement, particularly in the double poling motion, will also contribute to better efficiency and speed.
Race Strategies:
Pacing: An adjusted pacing strategy is crucial. Joshua should aim for a more consistent pace across the running segments, avoiding starting too slow. Implementing negative splits, where each running segment is slightly faster than the previous, can conserve energy for strength exercises and improve overall time.
Transitions: Even though Joshua's Roxzone time indicates efficient transitions, focusing on minimizing rest time and practicing smooth transitions between exercises in training will further enhance this aspect of his performance.
Strength Segments: For strength-focused segments, adopting a steady but brisk pace from the start can prevent burnout and maintain energy for the entire race. Practicing the exact sequence of exercises expected in the race during training sessions will also help in managing energy distribution effectively.
Endurance Training: Incorporating more endurance-based workouts, especially running, into his training routine will address the slower total running time. Mixing long runs with speed and interval work will develop a strong aerobic base while improving speed.
By addressing these areas of improvement with targeted training and strategic race pacing, Joshua Guarnizo Zapata has the potential to significantly enhance his performance in future HYROX events.