Dive into this athlete’s performance at 2024 Cape Town 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.
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 Fernandes Robert'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 Fernandes Robert'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 Fernandes Robert'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 Fernandes Robert'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
05:05.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Robert Fernandes delivered a commendable performance at the 2024 Cape Town Hyrox event, securing an overall rank of 142, placing him in the top 36% of participants. His performance in the 35-39 age group was equally impressive, ranking 28th, which places him in the top 41%. His total running time of 43:31 was 1:40 faster than the average, indicating a strong running profile. Initial running segments suggest a slightly conservative start, particularly in Running 1, where his time was slower than average. However, his overall running prowess indicates a need to focus more on strengthening exercises to balance his run-centric performance.
Segments to Improve
Wall Balls: Ranked in the 96th percentile, this was Robert's most significant area for improvement. To enhance performance, focus on building leg strength and endurance. Incorporate exercises like squats, box jumps, and wall ball drills with increasing rep intensity. Pay particular attention to improving form by maintaining a strong core, focusing on the squat depth, and using explosive power to drive the ball upward.
Burpees Broad Jump: With a rank in the 93rd percentile, Robert needs to focus on efficiency and power. Practice burpees with a focus on minimizing transition time between movements. Incorporate plyometric drills such as tuck jumps and lateral hops to improve explosive power and speed.
Rowing: Ranked in the 81st percentile, this segment can be improved by focusing on technique and endurance. Work on rowing drills with varying intensities, emphasizing a strong leg drive and fluid arm movement. Incorporate interval training to simulate race conditions and enhance cardiovascular endurance.
Roxzone: Though slightly faster than average, improving transition efficiency can shave off valuable seconds. Practice quick transitions between exercises in your training routine to build muscle memory and reduce rest periods.
Race Strategies
Effective Pacing: Maintain a consistent pace throughout the race, especially during the running segments. Avoid starting too slowly in the initial runs to ensure better placement and to capitalize on running strengths.
Transition Efficiency: Focus on minimizing time spent in the Roxzone by setting up equipment for each exercise and transitioning smoothly. Practice efficient transitions during training to build familiarity.
Energy Conservation: Manage energy levels by balancing exertion across running and strength exercises. Prioritize conserving energy for segments like Wall Balls and Burpees Broad Jump, where significant improvements are needed.