Gonçalves Fábio Hyrox Result

Dive into this athlete’s performance at 2024 Paris 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

POR POR Flag Men 35-39 #120015 01:31:21 181st in AG | Top 63.7% 1012th | Top 64.0%
+00:13
45:21
Run Total
+00:03
05:40
Avg. Lap
+00:31
05:18
Best Lap
+01:03
39:45
Workout Total
+00:08
04:58
Avg. Workout
-01:15
06:21
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 Gonçalves Fábio'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 Gonçalves Fábio'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 Gonçalves Fábio'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 Gonçalves Fábio'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 04:38. Check the detail of the improvement plan below.

01:47 Potential Improvement 38.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:47 07:22 to 05:35 38.5%
Run Total 01:15 45:21 to 44:06 27.0%
Sled Pull 00:52 05:56 to 05:04 18.7%
Sandbag Lunges 00:24 05:41 to 05:17 8.6%
Sled Push 00:20 03:18 to 02:58 7.2%
Ski Erg 00:00 04:29 to 04:29 0.0%
Rowing 00:00 04:47 to 04:47 0.0%
Farmers Carry 00:00 01:52 to 01:52 0.0%
Wall Balls 00:00 06:20 to 06:20 0.0%

Splits Time

Gonçalves Fábio Perfect Race
Splits Total Average Total
Running 1 04:32 00:00 04:48 -00:16 00:00 +00:00
Ski Erg 04:29 04:32 04:32 -00:03 04:48 -00:16
Running 2 05:18 09:01 05:13 +00:05 09:20 -00:19
Sled Push 03:18 14:19 03:06 +00:12 14:33 -00:14
Running 3 05:35 17:37 05:42 -00:07 17:39 -00:02
Sled Pull 05:56 23:12 05:17 +00:39 23:21 -00:09
Running 4 05:29 29:08 05:40 -00:11 28:38 +00:30
Burpees Broad Jump 07:22 34:37 05:53 +01:29 34:18 +00:19
Running 5 05:51 41:59 05:52 -00:01 40:11 +01:48
Rowing 04:47 47:50 04:56 -00:09 46:03 +01:47
Running 6 05:57 52:37 05:42 +00:15 50:59 +01:38
Farmers Carry 01:52 58:34 02:19 -00:27 56:41 +01:53
Running 7 05:42 01:00:26 05:41 +00:01 59:00 +01:26
Sandbag Lunges 05:41 01:06:08 05:32 +00:09 01:04:41 +01:27
Running 8 07:02 01:11:49 06:25 +00:37 01:10:13 +01:36
Wall Balls 06:20 01:18:51 07:07 -00:47 01:16:38 +02:13
Roxzone 06:21 01:31:21 07:36 -01:15 01:31:21
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Fábio Gonçalves demonstrated an admirable performance in the 2024 Paris HYROX event, ranking in the top 64% of all athletes and top 63% in his age group. His overall time was 01:31:21, with his total running time being slightly slower than average by 3 minutes. This indicates that Fábio has more of a strength-focused profile rather than a running one. Looking at his pacing, he started off faster than average in the early stages of the race but gradually lost time in later segments. This could indicate a need for better endurance and pacing strategies.

Segments to Improve

Based on Fábio's performance, the areas with the most potential for improvement are the Burpees Broad Jump, Total Running time, Sled Pull, Sandbag Lunges, and Sled Push.

  • Burpees Broad Jump: His time was significantly slower than the average. Improvement in this area could come from high-intensity interval training (HIIT) focusing on plyometric exercises like box jumps, squat jumps, and, of course, burpees. This could enhance his explosive strength and stamina.
  • Total Running Time: Fábio's total running time was slower than average. To address this, he could incorporate more long-distance running into his training routine, focusing on improving his endurance and aerobic capacity. Interval running could also help improve speed and stamina.
  • Sled Pull and Sled Push: These segments were slower than average, indicating a potential lack of lower body strength. Strength training exercises such as deadlifts, squats, and lunges could help improve performance in these areas.
  • Sandbag Lunges: His performance was slower than average in this segment. Incorporating more lunges (with and without weight) in his training could help improve his strength and stability.

Race Strategies

Considering Fábio's performance, it would be beneficial for him to develop a pacing strategy that allows him to conserve energy for the later stages of the race. Starting off too fast seemed to have a negative impact on his performance in the latter stages. Focusing on maintaining a steady pace throughout might help improve his overall time. Additionally, practicing transitions between running and strength segments could help reduce roxzone time.

Similar Athletes
Fluhrer Michael 2024 Karlsruhe 01:31:13
Potts Ben 2023 Amsterdam 01:31:46
Rhoese Kevin 2022 Bremen 01:31:30
Peltoniemi Tuomas 2024 Singapore 01:31:07
Koese Elbert 2024 Rotterdam 01:30:58
Diskin Mike 2024 Gdansk 01:31:02
MUGHAL FEZ 2024 Glasgow 01:31:29
Whitecross David 2022 Birmingham 01:31:34
Alexandru Leonard 2024 Rimini 01:31:36
Vitali Gianluca 2024 Rimini 01:31:30

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