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
ESP Men #121028 01:23:47
62nd in
AG
| Top 8.7%
325th | Top 45.6%
-04:20
37:33
Run Total
-00:31
04:42
Avg. Lap
-00:27
04:02
Best Lap
+02:34
37:53
Workout Total
+00:20
04:44
Avg. Workout
+01:50
08:27
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 López Alberto'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 López Alberto'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 López Alberto'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 López Alberto'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
05:01.
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:
Alberto López showcased a commendable performance in the 2024 Madrid HYROX, finishing in the top 34% of all participants and the top 35% in his age group. His total running time was notably 04:36 faster than average, highlighting his strengths as a runner. However, this also indicates that there is room for improvement in his strength-focused exercises and transitions (roxzone). Considering the splits, it appears that Alberto started slightly slower than average in the first running segment but quickly picked up pace, maintaining a faster-than-average speed in subsequent running segments. This suggests a potential strategy of conserving energy early on to unleash in later stages, though it might also indicate room for a more aggressive start.
Segments to Improve:
Wall Balls: With a performance 02:06 slower than average, focusing on improving technique and endurance for wall balls is crucial. Alberto should incorporate thrusters and medicine ball squats into his training to build strength and coordination. Practicing wall balls with a slightly heavier ball than used in competitions can also improve muscle endurance and power.
Roxzone: The slower roxzone time indicates a need for faster transitions and improved overall fitness. Interval training combining strength exercises with short, high-intensity runs can enhance recovery time and transition speed. Practicing specific transition drills, where Alberto swiftly moves from one exercise to the next, can also reduce roxzone time.
Rowing: Being 00:40 slower than average in rowing suggests a need for better technique and conditioning. Alberto should focus on rowing drills that emphasize power strokes and consistency. Incorporating interval rowing sessions with varying intensity can improve cardiovascular fitness and stroke power. Technique workshops or coaching sessions could also correct form inefficiencies.
Farmers Carry: To improve the 00:26 slower than average time, Alberto needs to enhance grip strength and endurance. Exercises such as dead hangs, heavy farmers walks with progressive overload, and grip strength trainers can be beneficial. Additionally, incorporating core stabilization exercises will help maintain form under fatigue.
Race Strategies:
Consistent Start: Given the initial slower pace, Alberto should work on starting the race slightly faster to avoid playing catch-up. Warm-up strategies focusing on dynamic exercises can prepare the muscles and cardiovascular system for the initial sprint.
Strength-Running Balance: Since Alberto shows a strong running profile, balancing this with targeted strength training will ensure he doesn't lose time on strength-focused segments. A blend of endurance running and high-intensity strength circuits throughout the week can create a more well-rounded performance profile.
Technique Focus: For segments like rowing and wall balls where technique heavily influences performance, dedicating training sessions to form correction and efficiency can yield significant time improvements.
Transition Efficiency: Practicing quick transitions between exercises in training sessions will help reduce roxzone time. This includes setting up equipment in advance and simulating race-day scenarios to minimize transition time.
By addressing these areas of improvement with specific training strategies and maintaining his strong running performance, Alberto López can look forward to an even more competitive finish in future HYROX events.