Season 22/23 2022 Madrid (620) HYROX (484) Men (378) Cardoso Rui

Cardoso Rui Hyrox Result

Dive into this athlete’s performance at 2022 Madrid 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 40-44 #143009 01:34:53 31st in AG | Top 68.9% 274th | Top 72.5%
+01:00
47:47
Run Total
+00:08
05:58
Avg. Lap
+00:02
04:58
Best Lap
-03:44
36:23
Workout Total
-00:28
04:32
Avg. Workout
+02:45
10:47
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 Cardoso Rui'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 Cardoso Rui'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 Cardoso Rui'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 Cardoso Rui'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 02:51. Check the detail of the improvement plan below.

02:07 Potential Improvement 74.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:07 47:47 to 45:40 74.3%
Farmers Carry 00:37 02:56 to 02:19 21.6%
Rowing 00:05 05:03 to 04:58 2.9%
Wall Balls 00:02 07:11 to 07:09 1.2%
Ski Erg 00:00 04:23 to 04:23 0.0%
Sled Push 00:00 03:06 to 03:06 0.0%
Sled Pull 00:00 04:05 to 04:05 0.0%
Burpees Broad Jump 00:00 04:28 to 04:28 0.0%
Sandbag Lunges 00:00 05:11 to 05:11 0.0%

Splits Time

Cardoso Rui Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 04:59 -00:01 00:00 +00:00
Ski Erg 04:23 04:58 04:35 -00:12 04:59 -00:01
Running 2 05:24 09:21 05:23 +00:01 09:34 -00:13
Sled Push 03:06 14:45 03:11 -00:05 14:57 -00:12
Running 3 06:08 17:51 05:53 +00:15 18:08 -00:17
Sled Pull 04:05 23:59 05:30 -01:25 24:01 -00:02
Running 4 05:48 28:04 05:52 -00:04 29:31 -01:27
Burpees Broad Jump 04:28 33:52 06:11 -01:43 35:23 -01:31
Running 5 06:10 38:20 06:04 +00:06 41:34 -03:14
Rowing 05:03 44:30 05:01 +00:02 47:38 -03:08
Running 6 06:06 49:33 05:54 +00:12 52:39 -03:06
Farmers Carry 02:56 55:39 02:24 +00:32 58:33 -02:54
Running 7 06:04 58:35 05:53 +00:11 01:00:57 -02:22
Sandbag Lunges 05:11 01:04:39 05:48 -00:37 01:06:50 -02:11
Running 8 07:12 01:09:50 06:46 +00:26 01:12:38 -02:48
Wall Balls 07:11 01:17:02 07:27 -00:16 01:19:24 -02:22
Roxzone 10:47 01:34:53 08:02 +02:45 01:34:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rui Cardoso performed well in the Hyrox race in Madrid, finishing with an overall rank of 274 out of 484 athletes, placing him in the top 56% of participants. In his age group (40-44), he ranked 31 out of 60 athletes, placing him in the top 51%. His overall time was 01:34:53, which is a respectable result.

However, there are areas in which Rui can improve his performance. His total running time was 00:47:47, which is 03:02 slower than the average. This indicates that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap was 00:04:58, which was 00:12 slower than the average. This suggests that he could benefit from enhancing his running abilities.

Segments to Improve



1. Run Total:
Rui's total running time was slower than average, indicating a need for improvement in his running performance. To enhance his running abilities, he should focus on specific exercises and training routines targeting endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training regimen can help him build cardiovascular fitness and increase his running speed.

2. Roxzone:
Rui's roxzone time was 00:10:47, which is 02:48 slower than the average. To improve this segment, Rui should work on improving his overall fitness and transition time. High-intensity interval training (HIIT) workouts can help him improve his cardiovascular fitness and endurance, allowing him to transition more efficiently between exercises.

3. Farmers Carry:
Rui's time for the Farmers Carry segment was 00:02:56, which was 00:28 slower than the average. To enhance his performance in this segment, Rui should focus on strengthening his grip and upper body. Exercises such as farmer's carries, deadlifts, and pull-ups can help him develop the necessary strength and endurance for the Farmers Carry.

4. Running 8:
Rui's time for Running 8 was 00:07:12, which was 00:17 slower than the average. To improve his running performance in this segment, Rui should incorporate hill workouts and speed intervals into his training routine. Additionally, focusing on improving his running form and technique can help him become more efficient and faster during his runs.

5. Best Lap:
Rui's best running lap time was 00:04:58, which was 00:12 slower than the average. To improve his performance in this segment, Rui should work on increasing his running speed and endurance. Incorporating tempo runs, interval training, and plyometric exercises can help him improve his running ability and shave off time during his best lap.

6. Running 3:
Rui's time for Running 3 was 00:06:08, which was 00:13 slower than the average. To enhance his performance in this segment, Rui should focus on improving his endurance and speed. Long-distance runs, fartlek training, and hill repeats can help him build his endurance and increase his running speed.

7. Running 1:
Rui's time for Running 1 was 00:04:58, which was 00:12 slower than the average. To improve his running performance in this segment, Rui should focus on increasing his speed and agility. Incorporating interval training, agility ladder drills, and plyometric exercises can help him become faster and more agile during his runs.

8. Running 7:
Rui's time for Running 7 was 00:06:04, which was 00:12 slower than the average. To enhance his performance in this segment, Rui should work on improving his endurance and speed. Incorporating long-distance runs, tempo runs, and interval training can help him build his endurance and increase his running speed.

Strategies

During the race, Rui can implement the following strategies to improve his overall performance:

1. Pace Management:
It is important for Rui to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early. By pacing himself appropriately, he can ensure that he has enough energy to perform well in all segments.

2. Efficient Transitions:
Rui should aim to minimize the time spent in the transition zones (roxzone). This can be achieved by practicing quick and smooth transitions during training. Focusing on improving overall fitness and cardiovascular endurance can also help him transition more efficiently.

3. Mental Preparation:
Hyrox races require mental toughness and resilience. Rui should mentally prepare himself before the race by visualizing success and practicing positive self-talk. This will help him stay focused and motivated throughout the race.

4. Targeted Training:
Rui should tailor his training to address the specific areas of improvement mentioned above. By incorporating exercises, drills, and training routines that target his weaknesses, he can make significant progress in those areas and improve his overall performance.

5. Recovery and Rest:
Adequate recovery and rest are essential for optimal performance. Rui should prioritize rest days and incorporate recovery strategies such as foam rolling, stretching, and proper nutrition to allow his body to recover and adapt to the training load.

By implementing these strategies and targeting his areas of improvement, Rui can enhance his performance in future Hyrox races and achieve better results.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Dankwah Yaw 2021 London 01:34:54
Zanellati Alesssandro 2024 Turin 01:34:25
Goudis John 2023 Sydney 01:34:59
Fox Mark 2022 Birmingham 01:35:10
AlSaadi Mohammed 2024 Rotterdam 01:34:26
陈 凯文 2024 Beijing 01:35:15
Chen Johnny 2024 Melbourne 01:35:04
Gonzalez Fredy 2024 Anaheim 01:35:01
Van Daalen Tim 2024 Amsterdam 01:34:58
Beevor Ian 2024 Sports Direct HYROX London 01:35:16

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Barcelona 01:22:24

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download