Macedo Rodri Hyrox Result

Dive into this athlete’s performance at 2024 Poznan 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

NED NED Flag Men 45-49 #125006 01:30:03 40th in AG | Top 65.6% 504th | Top 65.1%
-00:19
44:07
Run Total
-00:02
05:31
Avg. Lap
+00:13
04:57
Best Lap
-01:59
36:11
Workout Total
-00:15
04:31
Avg. Workout
+02:24
09:52
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 Macedo Rodri'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 Macedo Rodri'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 Macedo Rodri'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 Macedo Rodri'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 01:51. Check the detail of the improvement plan below.

00:48 Potential Improvement 43.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 00:48 06:01 to 05:13 43.2%
Run Total 00:24 44:07 to 43:43 21.6%
Farmers Carry 00:17 02:28 to 02:11 15.3%
Ski Erg 00:15 04:44 to 04:29 13.5%
Rowing 00:07 04:58 to 04:51 6.3%
Sled Push 00:00 02:12 to 02:12 0.0%
Sled Pull 00:00 04:44 to 04:44 0.0%
Burpees Broad Jump 00:00 05:28 to 05:28 0.0%
Wall Balls 00:00 05:36 to 05:36 0.0%

Splits Time

Macedo Rodri Perfect Race
Splits Total Average Total
Running 1 05:59 00:00 04:46 +01:13 00:00 +00:00
Ski Erg 04:44 05:59 04:31 +00:13 04:46 +01:13
Running 2 04:57 10:43 05:08 -00:11 09:17 +01:26
Sled Push 02:12 15:40 03:04 -00:52 14:25 +01:15
Running 3 05:18 17:52 05:37 -00:19 17:29 +00:23
Sled Pull 04:44 23:10 05:14 -00:30 23:06 +00:04
Running 4 05:31 27:54 05:36 -00:05 28:20 -00:26
Burpees Broad Jump 05:28 33:25 05:45 -00:17 33:56 -00:31
Running 5 05:33 38:53 05:47 -00:14 39:41 -00:48
Rowing 04:58 44:26 04:54 +00:04 45:28 -01:02
Running 6 05:27 49:24 05:37 -00:10 50:22 -00:58
Farmers Carry 02:28 54:51 02:17 +00:11 55:59 -01:08
Running 7 05:22 57:19 05:36 -00:14 58:16 -00:57
Sandbag Lunges 06:01 01:02:41 05:28 +00:33 01:03:52 -01:11
Running 8 06:04 01:08:42 06:18 -00:14 01:09:20 -00:38
Wall Balls 05:36 01:14:46 06:57 -01:21 01:15:38 -00:52
Roxzone 09:52 01:30:03 07:28 +02:24 01:30:03
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Rodri Macedo had a remarkable performance in the 2024 Poznan HYROX race, landing in the top 65% of 774 participants. Despite being in the 45-49 age group, he demonstrated exceptional strength and endurance, particularly in his running segments. His total running time was 00:44:07, which was 00:31 faster than the average competitor, indicating a strong runner profile. He started slower in Running 1, but was able to maintain a consistent pace and even speed up in subsequent segments. His best running lap was 00:04:57, indicating high potential when it comes to speed. However, the roxzone time of 00:09:52 highlighted a need for improvement in transitions and overall fitness.

Segments to Improve

  • Roxzone: The time spent in the roxzone was slower than the average, indicating that Rodri took more time for recovery between stages or for executing transitions. To improve this, he should focus on improving his overall fitness and reducing transition time. High-intensity interval training (HIIT) can be a good way to increase stamina and recovery rate. Also, practicing transitions in training sessions will help reduce time spent in the roxzone.
  • Sandbag Lunges: This segment was 00:34 slower than the average, pointing to a need for strength training. Incorporating weighted lunges and squats into his training routine could help build strength and endurance in the lower body. Also, focusing on form and technique during these exercises could improve efficiency and speed.
  • Ski Erg: Rodri was 00:13 slower than the average in this segment. To improve, he should focus on enhancing his upper body strength and aerobic capacity. Regular training on the Ski Erg, focusing on technique and power output, will help. Also, exercises like pull-ups, push-ups, and rowing can contribute to improving upper body strength.

Race Strategies

Starting the race at a slower pace in the first running segment and gradually increasing the pace in subsequent segments could help conserve energy and prevent early fatigue. Also, focusing on efficient transitions between segments can save precious seconds. It is crucial to maintain a consistent rhythm during strength exercises, avoiding unnecessary strains that could slow down subsequent running segments. Lastly, proper hydration and nutrition during the race can help maintain energy levels and speed up recovery.

Similar Athletes
Cook Alexander 2023 Birmingham 01:30:28
Hodgson Neil 2024 Manchester 01:30:18
Erlando Chris 2024 Hong Kong 01:30:22
Capra Ryan 2024 New York 01:30:08
Zehnpfennig Axel 2019 Essen 01:30:03
Chu Brandon 2024 Dallas 01:29:36
Wall James 2023 London 01:29:40
Hickey Kyle 2023 London 01:29:37
Duran Fernando 2024 Mexico City 01:30:14
Durno Tom 2023 London 01:29:56

Measure Your Performance Against Top Athletes

Other Results from this athlete
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