Estrangeiro José Hyrox Result

Dive into this athlete’s performance at 2023 Barcelona 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 308 similar athletes.

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Performance Highlights

NED Flag Estrangeiro José Man Men 35-39 #173005 01:04:57 4th in AG | Top 13.8% 11th | Top 10.7%
+00:20
32:31
Run Total
+00:03
04:04
Avg. Lap
+00:10
03:40
Best Lap
-00:36
28:01
Workout Total
-00:04
03:30
Avg. Workout
+00:18
04:28
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.

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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 210 to 274.
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Based on 308 athletes with similar finish time in Hyrox Pro Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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Based on 308 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
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The chart has 1 Y axis displaying values. Data ranges from -60 to 25.
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Based on 308 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
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The chart has 1 Y axis displaying values. Data ranges from 3835 to 4484.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
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The chart has 1 Y axis displaying values. Data ranges from 82 to 836.
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Percentile based on all the athletes who competed in Hyrox Pro 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 his 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 03:41. Check the detail of the improvement plan below.

01:34 Potential Improvement 42.5% Focus During Training

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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Run Total 01:34 (From 32:31 to 30:57) 42.5%
Sandbag Lunges 00:46 (From 04:08 to 03:22) 20.8%
Sled Push 00:30 (From 02:50 to 02:20) 13.6%
Wall Balls 00:26 (From 04:48 to 04:22) 11.8%
Rowing 00:16 (From 04:20 to 04:04) 7.2%
Ski Erg 00:07 (From 03:55 to 03:48) 3.2%
Farmers Carry 00:02 (From 01:33 to 01:31) 0.9%
Sled Pull 00:00 (From 03:52 to 03:52) 0.0%
BBJ 00:00 (From 02:35 to 02:35) 0.0%

Splits Time

Estrangeiro José Perfect Race
Splits Total Average Total
Running 1 03:40 00:00 03:34 +00:06 00:00 +00:00
Ski Erg 03:55 03:40 03:56 -00:01 03:34 +00:06
Running 2 03:43 07:35 03:47 -00:04 07:30 +00:05
Sled Push 02:50 11:18 02:53 -00:03 11:17 +00:01
Running 3 04:08 14:08 04:02 +00:06 14:10 -00:02
Sled Pull 03:52 18:16 04:20 -00:28 18:12 +00:04
Running 4 03:57 22:08 04:04 -00:07 22:32 -00:24
Burpees Broad Jump 02:35 26:05 03:04 -00:29 26:36 -00:31
Running 5 04:10 28:40 04:09 +00:01 29:40 -01:00
Rowing 04:20 32:50 04:10 +00:10 33:49 -00:59
Running 6 04:05 37:10 04:05 +00:00 37:59 -00:49
Farmers Carry 01:33 41:15 01:41 -00:08 42:04 -00:49
Running 7 04:16 42:48 04:07 +00:09 43:45 -00:57
Sandbag Lunges 04:08 47:04 03:43 +00:25 47:52 -00:48
Running 8 04:34 51:12 04:22 +00:12 51:35 -00:23
Wall Balls 04:48 55:46 04:50 -00:02 55:57 -00:11
Roxzone 04:28 01:04:57 04:10 +00:18 01:04:57
Based on 308 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- José Estrangeiro had a strong performance in the 2023 Barcelona Hyrox race. He achieved an overall rank of 11, which places him in the top 8% of 133 athletes. In his age group (35-39), he ranked 4th out of 39 athletes, placing him in the top 10%.
- His overall time of 01:04:57 is impressive and demonstrates his fitness and endurance capabilities.
- José's total running time of 00:32:31 was 00:36 faster than the average, indicating that he has a strong running profile and excels in this aspect of the race.
- His best running lap time of 00:03:40 further supports his strength in running.

Segments to Improve


1. Sandbag Lunges:
José lost significant time in this segment, with a time of 00:04:08, which was 00:35 slower than the average. To improve in this area, he should focus on building strength and endurance in his lower body, specifically targeting the muscles used in lunges. Specific exercises to enhance performance in sandbag lunges can include weighted lunges, walking lunges, and Bulgarian split squats. He should also work on improving his form and technique during lunges, ensuring proper alignment and engagement of the targeted muscles.

2. Roxzone:
José's roxzone time of 00:04:28 was 00:20 slower than the average. To improve in this area, he should focus on improving his overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) into his training routine can help improve his cardiovascular endurance and speed up his transitions between exercises. Additionally, practicing specific transition drills during training can help him become more efficient in moving between exercise zones.

3. Sled Push:
José's time of 00:02:50 in the sled push segment was 00:15 slower than the average. To improve in this area, he should focus on building lower body and core strength. Exercises such as squats, deadlifts, and sled pushes can help improve his pushing power and speed. He should also work on his technique and form during the sled push, ensuring that he is utilizing proper body mechanics and maximizing his power output.

4. Wall Balls:
José's time of 00:04:48 in the wall balls segment was 00:14 slower than the average. To improve in this area, he should focus on building upper body and core strength, as well as improving his coordination and accuracy. Exercises such as wall ball throws, medicine ball slams, and overhead presses can help improve his strength and power in performing wall balls. He should also work on his form and technique, ensuring proper depth and accuracy in his throws.

Strategies


- José should focus on maintaining a consistent and sustainable pace throughout the race. It is important for him to not start too fast and risk burning out later in the race or losing energy on specific segments.
- He should consider breaking down the race into smaller intervals and setting specific goals for each segment. This can help him stay focused and motivated throughout the race.
- José should also pay attention to his transitions between exercises and aim to minimize any wasted time. Practicing specific transition drills during training can help improve his efficiency in moving between exercise zones.
- During training, José should incorporate specific workouts that mimic the demands of the Hyrox race, such as circuit training, interval training, and functional strength exercises. This will help him become more familiar with the race format and improve his overall performance.

Overall, José Estrangeiro had a strong performance in the 2023 Barcelona Hyrox race. By focusing on improving his performance in the identified areas, specifically sandbag lunges, roxzone, sled push, and wall balls, he can further enhance his overall race performance. Incorporating the suggested training strategies and techniques, including specific exercises, drills, and training routines, will help him target these areas and achieve even better results in future races.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 54.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Poremba Krystian 2023 Frankfurt 01:04:38
Lovitt Nate 2023 Chicago 01:04:58
Muscart James 2022 Berlin 01:04:32
Smith Michael 2024 Glasgow 01:04:51
Schwartz Cole 2019 New York 01:04:40
Stewart Geordie 2023 World Championships Manchester 01:05:08
Latinne Reynaldo 2024 Nice 01:04:45
Spilman Ben 2023 World Championships Manchester 01:04:56
Jackson Daniel 2025 Manchester 01:04:59
Drees Constantin 2024 Karlsruhe 01:05:05
Other Results from this athlete
2023 Rotterdam Estrangeiro José 01:12:02
2023 Bilbao Estrangeiro José 01:07:30
2023 Maastricht Conceição Filipe, Estrangeiro José 59:52

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