Mancao Carl Hyrox Result

Dive into this athlete’s performance at 2024 Singapore 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 797 similar athletes.

Performance Highlights

PHI PHI Flag Men 35-39 #161001 01:49:35 114th in AG | Top 69.5% 552nd | Top 68.7%
+05:27
58:43
Run Total
+00:42
07:20
Avg. Lap
-00:01
05:23
Best Lap
-02:32
44:03
Workout Total
-00:19
05:30
Avg. Workout
-02:55
06:54
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 797 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 797 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Mancao Carl'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 Mancao Carl'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 797 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 Mancao Carl'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 Mancao Carl'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 11:42. Check the detail of the improvement plan below.

07:32 Potential Improvement 64.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 07:32 58:43 to 51:11 64.4%
Farmers Carry 02:45 05:31 to 02:46 23.5%
Sled Pull 00:51 07:14 to 06:23 7.3%
Ski Erg 00:22 05:11 to 04:49 3.1%
Rowing 00:12 05:29 to 05:17 1.7%
Sled Push 00:00 02:26 to 02:26 0.0%
Burpees Broad Jump 00:00 04:43 to 04:43 0.0%
Sandbag Lunges 00:00 06:15 to 06:15 0.0%
Wall Balls 00:00 07:14 to 07:14 0.0%

Splits Time

Mancao Carl Perfect Race
Splits Total Average Total
Running 1 04:46 00:00 05:24 -00:38 00:00 +00:00
Ski Erg 05:11 04:46 04:47 +00:24 05:24 -00:38
Running 2 05:23 09:57 05:57 -00:34 10:11 -00:14
Sled Push 02:26 15:20 03:43 -01:17 16:08 -00:48
Running 3 07:31 17:46 06:36 +00:55 19:51 -02:05
Sled Pull 07:14 25:17 06:26 +00:48 26:27 -01:10
Running 4 07:12 32:31 06:37 +00:35 32:53 -00:22
Burpees Broad Jump 04:43 39:43 07:28 -02:45 39:30 +00:13
Running 5 07:24 44:26 06:57 +00:27 46:58 -02:32
Rowing 05:29 51:50 05:19 +00:10 53:55 -02:05
Running 6 09:29 57:19 06:42 +02:47 59:14 -01:55
Farmers Carry 05:31 01:06:48 02:45 +02:46 01:05:56 +00:52
Running 7 07:59 01:12:19 06:46 +01:13 01:08:41 +03:38
Sandbag Lunges 06:15 01:20:18 07:00 -00:45 01:15:27 +04:51
Running 8 09:03 01:26:33 08:12 +00:51 01:22:27 +04:06
Wall Balls 07:14 01:35:36 09:07 -01:53 01:30:39 +04:57
Roxzone 06:54 01:49:35 09:49 -02:55 01:49:35
Based on 797 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Carl Mancao's performance in the 2024 Singapore Hyrox race places him in the top 49% overall, with a significant strength in strength-based exercises as indicated by his impressive percentile ranks in Sled Push (7th percentile) and Burpees Broad Jump (4th percentile). His running performance, however, suggests room for improvement, with a total running time that is 5:04 slower than average, indicating a need for enhanced endurance and speed in running segments. Carl appears to have started strong, with faster-than-average times in the initial running segments, but his pace decreased significantly in the later running stages, suggesting he might have started too fast. Overall, Carl demonstrates a hybrid profile with strengths in strength-based exercises but could benefit from focused running training.

Segments to Improve

  • Running Total (00:08:06 slower than the 25th percentile)
    • Training Strategy: Incorporate interval running workouts to improve running speed and endurance. Suggested routine: 400m repeats at a pace faster than his current best lap (00:05:23), with 1-minute walking recovery. Gradually increase the number of repeats over the training period.
  • Farmers Carry (00:03:11 slower than the 25th percentile)
    • Training Strategy: Focus on grip strength and core stability. Implement Farmers Walks with progressively heavier weights, ensuring proper posture and shoulder stability.
  • Sled Pull (00:01:52 slower than the 25th percentile)
    • Training Strategy: Perform sled pull workouts with varying resistance and focus on maintaining a low, strong posture. Include exercises like bent-over rows to enhance pulling power.
  • Ski Erg (00:00:37 slower than the 25th percentile)
    • Training Strategy: Incorporate technique drills focusing on efficient movement patterns. Include higher-intensity intervals on the Ski Erg to improve cardiovascular conditioning and power output.
  • Rowing (00:00:25 slower than the 25th percentile)
    • Training Strategy: Focus on form correction, ensuring full stroke length and power application. Combine steady-state rowing with short, high-intensity sprints to improve overall rowing efficiency and endurance.

Race Strategies

  • Pacing: Adopt a more conservative start to maintain energy levels for later running segments. Aim for a consistent pace throughout the race to avoid the significant slowdown observed in the latter part.
  • Transition Efficiency: Continue to leverage his strength in transitions (Roxzone time was 2:59 faster than average) by practicing quick and efficient movement between exercise stations.
  • Compromised Running: Practice running immediately after strength exercises to simulate race conditions, focusing on maintaining form and pace.
Similar Athletes
Verton Peter 2024 Amsterdam 01:49:19
Maher Anthony 2024 Dublin 01:49:45
Marburger Myles 2024 Houston 01:49:29
Cook Ben 2023 Melbourne 01:49:05
Dier Georg 2021 Stuttgart 01:49:47
Clarke Craig 2024 Glasgow 01:49:55
Petersen Tim 2024 Brisbane 01:49:40
Candela Ivan 2023 Milan 01:49:32
Zeller Patrick 2020 Dallas 01:49:33
Wanani JoneRandy 2024 Bordeaux 01:50:05

Measure Your Performance Against Top Athletes

Other Results from this athlete
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