Dive into this athlete’s performance at 2024 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
FRA Men #111012 01:27:46
112th in
AG
| Top 15.8%
423rd | Top 59.4%
-02:19
41:15
Run Total
-00:17
05:09
Avg. Lap
+00:00
04:38
Best Lap
+00:30
37:41
Workout Total
+00:04
04:42
Avg. Workout
+01:51
08:54
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 Antoine'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 Antoine'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 Antoine'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 Antoine'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
05:12.
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:
Antoine Cardoso's performance in the 2024 Madrid HYROX race places him solidly in the top half of competitors both overall and within his age group, demonstrating a commendable level of fitness and determination. His total running time was 02:33 faster than average, indicating a strong runner profile. However, his performance in the roxzone suggests room for improvement in overall fitness and transition speed. Additionally, the pacing analysis shows that Antoine started the race slower than average but gained momentum, evident from his progressively faster running splits compared to the average as the race progressed. This suggests a need to balance his initial pacing to maintain energy and optimize performance throughout all segments of the race.
Segments to Improve:
Rowing: Antoine's rowing split was significantly slower than average, indicating a potential area of focus. To improve, he should incorporate more rowing sessions into his training, focusing on both endurance and power strokes. Drills such as interval training (e.g., 500 meters on, 1 minute off) and longer steady-state sessions will build up both his aerobic base and anaerobic threshold. Technique adjustments, such as ensuring a strong leg drive and maintaining a consistent stroke rate, will also enhance efficiency and speed.
Roxzone: The slower roxzone time suggests Antoine could benefit from reducing transition times and improving overall fitness. High-intensity interval training (HIIT) and circuit training that mimic the race's structure—alternating between strength and cardio exercises—will help increase his work capacity and transition speed. Practicing quick transitions between exercises in training sessions will also reduce downtime during the race.
Ski Erg: To improve his Ski Erg time, Antoine should focus on technique, specifically on maintaining a strong, consistent pull and engaging his core and legs to maximize power output. Incorporating Ski Erg intervals into his workouts, with a mix of short sprints and longer, steady pieces, will build both speed and endurance. Additionally, exercises that strengthen the upper body, core, and posterior chain, such as pull-ups, deadlifts, and core stabilization exercises, will support better performance on the Ski Erg.
Sandbag Lunges: Antoine's performance in this segment could be enhanced through targeted strength training focusing on the lower body, including squats, lunges, and deadlifts, to increase muscular endurance and power. Practicing lunges with varying weights and incorporating dynamic movements like box jumps will also improve his explosiveness and stability, crucial for this segment.
Race Strategies:
Optimize Pacing: Antoine should work on finding a more balanced pacing strategy that allows him to maintain a steady effort level throughout the race. Starting slightly faster than his initial pace in this race but ensuring not to overexert early on will help conserve energy for stronger performances in later segments.
Transition Efficiency: Reducing time in the roxzone can be achieved through practicing rapid transitions between exercises in training. This includes setting up equipment in advance where possible and mentally rehearsing transitions to minimize hesitation and downtime during the race.
Segment-Specific Training: Antoine's training leading up to races should mirror the varied demands of the HYROX race, focusing on improving weaknesses highlighted in his performance. This includes incorporating specific drills for rowing, Ski Erg efficiency, and strength exercises for segments like sandbag lunges into his routine.
Recovery Focus: Implementing a structured recovery plan, including active recovery, adequate nutrition, and sleep, will ensure that Antoine can train effectively and arrive at the race in optimal condition to perform his best.
By addressing these key areas, Antoine Cardoso can transform his identified weaknesses into strengths, potentially improving his overall rank and performance in future HYROX races.