Dive into this athlete’s performance at 2023 Malaga 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 Rocha Renato'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 Rocha Renato'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 Rocha Renato'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 Rocha Renato'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 04:11. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:37 | 36:31 to 34:54 | 38.6% |
| Sled Push | 01:19 | 03:20 to 02:01 | 31.5% |
| Sandbag Lunges | 00:28 | 04:09 to 03:41 | 11.2% |
| Ski Erg | 00:23 | 04:26 to 04:03 | 9.2% |
| Farmers Carry | 00:17 | 01:53 to 01:36 | 6.8% |
| Rowing | 00:07 | 04:28 to 04:21 | 2.8% |
| Sled Pull | 00:00 | 03:22 to 03:22 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:17 to 03:17 | 0.0% |
| Wall Balls | 00:00 | 04:10 to 04:10 | 0.0% |
| Rocha Renato | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:55 | 00:00 | 03:58 -00:03 | 00:00 +00:00 |
| Ski Erg | 04:26 | 03:55 | 04:12 +00:14 | 03:58 -00:03 |
| Running 2 | 04:10 | 08:21 | 04:16 -00:06 | 08:10 +00:11 |
| Sled Push | 03:20 | 12:31 | 02:27 +00:53 | 12:26 +00:05 |
| Running 3 | 04:39 | 15:51 | 04:34 +00:05 | 14:53 +00:58 |
| Sled Pull | 03:22 | 20:30 | 04:00 -00:38 | 19:27 +01:03 |
| Running 4 | 04:45 | 23:52 | 04:33 +00:12 | 23:27 +00:25 |
| Burpees Broad Jump | 03:17 | 28:37 | 04:02 -00:45 | 28:00 +00:37 |
| Running 5 | 04:46 | 31:54 | 04:40 +00:06 | 32:02 -00:08 |
| Rowing | 04:28 | 36:40 | 04:29 -00:01 | 36:42 -00:02 |
| Running 6 | 04:37 | 41:08 | 04:34 +00:03 | 41:11 -00:03 |
| Farmers Carry | 01:53 | 45:45 | 01:49 +00:04 | 45:45 +00:00 |
| Running 7 | 04:37 | 47:38 | 04:34 +00:03 | 47:34 +00:04 |
| Sandbag Lunges | 04:09 | 52:15 | 04:02 +00:07 | 52:08 +00:07 |
| Running 8 | 05:04 | 56:24 | 04:53 +00:11 | 56:10 +00:14 |
| Wall Balls | 04:10 | 01:01:28 | 05:04 -00:54 | 01:01:03 +00:25 |
| Roxzone | 05:39 | 01:11:11 | 05:04 +00:35 | 01:11:11 |
Renato's best running lap was 00:03:55, which was 00:03 slower than the average for his finish time.
To improve the Run Total segment, Renato should focus on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular training, strength training, and interval training. Incorporating exercises such as interval sprints, hill runs, and plyometric exercises can help improve Renato's running speed and endurance. Additionally, practicing quick transitions between exercises can help reduce the time spent in the Roxzone.
For the Sled Push segment, Renato should focus on improving his strength and power. Incorporating exercises such as sled pushes, weighted squats, and deadlifts into his training routine can help improve his performance in this segment. Renato should also work on his technique and form during the sled push to ensure maximum efficiency and power output.
In the Ski Erg segment, Renato should focus on improving his cardiovascular endurance and technique. Incorporating exercises such as rowing, cycling, and high-intensity interval training (HIIT) can help improve Renato's cardiovascular fitness. Additionally, practicing proper technique on the Ski Erg machine, including maintaining a consistent rhythm and engaging the upper body muscles effectively, can help improve Renato's performance.
For the Running 4 segment, Renato should focus on improving his speed and endurance. Incorporating exercises such as tempo runs, fartlek training, and long-distance running into his training routine can help improve his running performance. Renato should also pay attention to his pacing during this segment to ensure he maintains a consistent speed throughout.
By implementing these strategies and focusing on the identified areas of improvement, Renato can continue to enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Leese Jak | 2023 München | 01:11:33 | |
| Warren Neil | 2023 München | 01:11:23 | |
| Redon Vincent | 2023 Valencia | 01:10:59 | |
| Hoffmann Sebastian | 2023 Hamburg | 01:11:20 | |
| Risteski Zan | 2024 Melbourne | 01:11:12 | |
| Schittenhelm Florian | 2023 Maastricht European Championships | 01:11:21 | |
| Laruccia Emiliano | 2024 Frankfurt | 01:11:14 | |
| Valøen Oddvar Inge | 2024 Malaga | 01:11:08 | |
| Blackwell George | 2023 Dubai | 01:11:38 | |
| Wilding Mark | 2024 Sports Direct HYROX London | 01:11:09 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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
