Dive into this athlete’s performance at 2023 New York 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.
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.
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.
This section showcases the entire Fonseca Rhudson'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 Fonseca Rhudson's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Fonseca Rhudson'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.
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 Fonseca Rhudson'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 07:38. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:01 | 39:46 to 33:45 | 78.8% |
| Sandbag Lunges | 00:40 | 04:09 to 03:29 | 8.7% |
| Sled Push | 00:23 | 02:17 to 01:54 | 5.0% |
| Burpees Broad Jump | 00:20 | 03:36 to 03:16 | 4.4% |
| Rowing | 00:08 | 04:25 to 04:17 | 1.7% |
| Ski Erg | 00:04 | 04:04 to 04:00 | 0.9% |
| Sled Pull | 00:02 | 03:23 to 03:21 | 0.4% |
| Farmers Carry | 00:00 | 01:32 to 01:32 | 0.0% |
| Wall Balls | 00:00 | 03:41 to 03:41 | 0.0% |
| Fonseca Rhudson | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:40 | 00:00 | 03:55 +00:45 | 00:00 +00:00 |
| Ski Erg | 04:04 | 04:40 | 04:10 -00:06 | 03:55 +00:45 |
| Running 2 | 04:40 | 08:44 | 04:11 +00:29 | 08:05 +00:39 |
| Sled Push | 02:17 | 13:24 | 02:24 -00:07 | 12:16 +01:08 |
| Running 3 | 04:55 | 15:41 | 04:26 +00:29 | 14:40 +01:01 |
| Sled Pull | 03:23 | 20:36 | 03:51 -00:28 | 19:06 +01:30 |
| Running 4 | 04:59 | 23:59 | 04:26 +00:33 | 22:57 +01:02 |
| Burpees Broad Jump | 03:36 | 28:58 | 03:50 -00:14 | 27:23 +01:35 |
| Running 5 | 05:17 | 32:34 | 04:33 +00:44 | 31:13 +01:21 |
| Rowing | 04:25 | 37:51 | 04:25 +00:00 | 35:46 +02:05 |
| Running 6 | 04:44 | 42:16 | 04:28 +00:16 | 40:11 +02:05 |
| Farmers Carry | 01:32 | 47:00 | 01:46 -00:14 | 44:39 +02:21 |
| Running 7 | 04:57 | 48:32 | 04:28 +00:29 | 46:25 +02:07 |
| Sandbag Lunges | 04:09 | 53:29 | 03:54 +00:15 | 50:53 +02:36 |
| Running 8 | 05:37 | 57:38 | 04:45 +00:52 | 54:47 +02:51 |
| Wall Balls | 03:41 | 01:03:15 | 04:53 -01:12 | 59:32 +03:43 |
| Roxzone | 02:25 | 01:09:15 | 04:50 -02:25 | 01:09:15 |
Pacing and Profile:
Rhudson's pacing throughout the race was generally consistent, with his best running lap time of 00:04:40 indicating good endurance and speed. However, his overall running time of 00:39:46 was 05:27 slower than the average, suggesting that there is room for improvement in his running abilities. To enhance his overall performance, it would be beneficial for Rhudson to focus on improving his running skills and endurance.
To improve these segments, Rhudson can implement the following training strategies and techniques:
1. Running 1, Running 8, Running 5, Running 4, Running 2, Running 7, Running 3, and Running 6:
- Interval Training: Incorporate interval training sessions into Rhudson's training routine to improve his speed and endurance. This can include alternating between high-intensity sprints and recovery jogs.
- Hill Repeats: Include hill repeats in Rhudson's training program to build strength and improve running efficiency. Find a challenging hill and perform multiple repetitions of running up the hill at a high intensity.
- Tempo Runs: Incorporate tempo runs into Rhudson's training to improve his race pace. These runs should be done at a challenging, but sustainable, pace for a set distance or time.
2. Sandbag Lunges:
- Strengthening Exercises: Focus on exercises that target the muscles used during sandbag lunges, such as lunges, squats, and step-ups. Incorporate weighted variations to increase the challenge and mimic the demands of the sandbag lunges.
- Form Corrections: Pay attention to proper form during sandbag lunges, ensuring that Rhudson maintains a tall posture, keeps his core engaged, and takes controlled steps. Practicing the correct form will help improve efficiency and prevent energy wastage.
Overall, Rhudson Fonseca demonstrated impressive performance in the 2023 New York Hyrox race. By implementing the suggested training strategies, techniques, and race strategies, he can further improve his overall performance and excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Doler Mitchell | 2023 Chicago - North American Open Championship | 01:09:31 | |
| Tebbe Christopher | 2024 Hamburg | 01:09:29 | |
| May Matt | 2024 Manchester | 01:08:53 | |
| Davis Luke | 2024 Marseille | 01:09:25 | |
| Rose Hywel | 2023 London | 01:09:20 | |
| Last Jack | 2024 Amsterdam | 01:09:35 | |
| Kojc Joze | 2023 München | 01:09:15 | |
| Appleby Edward | 2024 London | 01:08:46 | |
| Carrasco Fernando | 2023 Bilbao | 01:09:37 | |
| Bichard Jim | 2024 Poznan | 01:09:14 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 New York | 01:10:36 | |
| 2021 New York | 01:17:58 | |
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
