Osorio Jhonata Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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 1000 similar athletes.

Performance Highlights

HKG HKG Flag Men 35-39 #152003 01:42:21 187th in AG | Top 73.0% 697th | Top 67.5%
-00:54
49:05
Run Total
-00:06
06:08
Avg. Lap
+00:42
05:51
Best Lap
+02:59
46:32
Workout Total
+00:23
05:49
Avg. Workout
-02:07
06:48
Roxzone

Race Summary

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 1000 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 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Osorio Jhonata'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 Osorio Jhonata'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 1000 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 Osorio Jhonata'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 Osorio Jhonata'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 05:00. Check the detail of the improvement plan below.

02:11 Potential Improvement 43.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 02:11 10:16 to 08:05 43.7%
Sandbag Lunges 01:19 07:32 to 06:13 26.3%
Sled Pull 01:07 07:04 to 05:57 22.3%
Run Total 00:15 49:05 to 48:50 5.0%
Farmers Carry 00:08 02:42 to 02:34 2.7%
Ski Erg 00:00 04:38 to 04:38 0.0%
Sled Push 00:00 03:08 to 03:08 0.0%
Burpees Broad Jump 00:00 06:07 to 06:07 0.0%
Rowing 00:00 05:05 to 05:05 0.0%

Splits Time

Osorio Jhonata Perfect Race
Splits Total Average Total
Running 1 05:10 00:00 05:11 -00:01 00:00 +00:00
Ski Erg 04:38 05:10 04:41 -00:03 05:11 -00:01
Running 2 05:54 09:48 05:40 +00:14 09:52 -00:04
Sled Push 03:08 15:42 03:30 -00:22 15:32 +00:10
Running 3 06:27 18:50 06:16 +00:11 19:02 -00:12
Sled Pull 07:04 25:17 06:04 +01:00 25:18 -00:01
Running 4 06:36 32:21 06:14 +00:22 31:22 +00:59
Burpees Broad Jump 06:07 38:57 06:52 -00:45 37:36 +01:21
Running 5 06:45 45:04 06:30 +00:15 44:28 +00:36
Rowing 05:05 51:49 05:11 -00:06 50:58 +00:51
Running 6 05:51 56:54 06:19 -00:28 56:09 +00:45
Farmers Carry 02:42 01:02:45 02:36 +00:06 01:02:28 +00:17
Running 7 05:56 01:05:27 06:19 -00:23 01:05:04 +00:23
Sandbag Lunges 07:32 01:11:23 06:22 +01:10 01:11:23 +00:00
Running 8 06:30 01:18:55 07:24 -00:54 01:17:45 +01:10
Wall Balls 10:16 01:25:25 08:17 +01:59 01:25:09 +00:16
Roxzone 06:48 01:42:21 08:55 -02:07 01:42:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jhonata, first off, huge congrats on your performance at the 2024 Hong Kong HYROX! Finishing in the top 25% overall is no small feat, especially out of 2712 athletes! Your overall time of 01:42:21 shows that you’ve put in the work, and your total running time of 00:49:05 is impressive—faster than average by a solid 59 seconds! This indicates you’ve got a runner’s profile, and your best running lap of 00:05:51 backs that up nicely. But hey, let's not forget that this is HYROX, where running meets strength in a beautiful (and sometimes sweaty) dance. However, it seems you may have started your race a bit too quick, as your first running segment clocked in at 00:05:10, which is a tad slower than average. It's like jumping into a cold pool; you gotta ease in! While you excel on the run, we need to focus on those strength segments to bring your overall performance up a notch. Time to turn those “weaknesses” into “next-level strengths”!

Segments to Improve:

Now, let’s dive into the key segments where you can sharpen your edge and turn the tide in your favor. Here are the standout areas demanding your attention:

  • Wall Balls: 00:10:16 (85th Percentile Rank)
  • Sandbag Lunges: 00:07:32 (83rd Percentile Rank)
  • Sled Pull: 00:07:04 (80th Percentile Rank)
  • Farmers Carry: 00:02:42 (62nd Percentile Rank)
  • Roxzone: 00:06:48 (13th Percentile Rank)

Wall Balls: Yikes! That’s a bit of a time-sink. To boost your wall ball performance, focus on your squat depth and catch technique. Try incorporating the following drills:

  • Wall Ball Tabata: Perform wall balls for 20 seconds, rest for 10 seconds, repeat for 8 rounds. This will help build endurance.
  • Weighted Squats: Increase squat strength, which is critical for explosive wall balls. Aim for 3 sets of 8-10 reps.

Sandbag Lunges: Consistency is key here. Work on your lunge form and pacing. Here’s what you can do:

  • Dynamic Lunges: Practice forward lunges holding a weight plate to mimic the sandbag’s weight. 3 sets of 10 reps per leg.
  • Lunge Drills: Incorporate walking lunges for 3 rounds of 20 yards to build confidence and stability.

Sled Pull: This segment can be a real game-changer. To improve, focus on grip strength and overall leg power:

  • Sled Pulls: Start with lighter weights and focus on form. Gradually increase the weight as you get comfortable.
  • Core Stability: Implement planks and rotational exercises to help with stability during the pull. Aim for 3 sets of 30-60 seconds for planks.

Farmers Carry: Time to flex those grip muscles! Here’s how to make it snappier:

  • Weighted Carries: Incorporate farmers carries into your training with progressively heavier weights. Walk for distances of 30-50 meters, and challenge yourself!
  • Grip Strength Exercises: Use a towel or fat grips on dumbbells to build grip strength. Try 3 sets of max hold time.

Roxzone: Your transition times are pretty good, but let’s make them even sharper! Work on your overall fitness and practice quick transitions between exercises. Here’s how:

  • Circuit Training: Create a circuit with minimal rest between exercises. This will help simulate race conditions and improve your transition speed.
  • Pace Yourself: During training, practice pacing during high-intensity intervals to maintain energy throughout your transitions.
Race Strategies:

Now, let’s talk tactics for your next race. Here are some strategies to consider:

  • Pacing: Start strong but controlled. Keep an eye on your split times to avoid burning out early on.
  • Transition Practice: Dedicate a few training sessions to practicing transitions between exercises to minimize downtime.
  • Hydration and Nutrition: Ensure you’re fueling and hydrating properly leading up to the race. Don’t let a lack of energy be your Achilles' heel!
Conclusion:

Jhonata, you’ve shown great potential and performance! Your runner’s profile is a definite advantage, but it’s crucial to balance that with strength exercises to compete efficiently in HYROX. Remember, “It’s not about how hard you hit, but how hard you can get hit and keep moving forward.” Keep working on those weaknesses, and soon enough, you’ll be turning heads in every race!💪

Let’s keep that momentum going, and as always, I’m here to help you crush your next race! Stay strong and keep pushing your limits. You got this! 🏆

– The Rox-Coach

Similar Athletes
Kolososki Chris 2020 Chicago 01:42:46
Asseraf Remy 2024 Marseille 01:42:22
Farney Brent 2023 Dallas 01:42:41
Jackson Tom 2024 Stockholm 01:42:48
Umsted Parker 2024 New York 01:42:35
Smith Dominic 2024 London 01:42:43
Kosterman Patrick 2024 Amsterdam 01:42:45
Cejudo Gutiérrez Gustavo 2022 Valencia 01:42:16
Dzhafarov Ruslan 2023 Dubai 01:42:28
Täger Florian 2019 Hamburg 01:41:52

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