Dive into this athlete’s performance at 2023 Barcelona 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 Castillo Rodriguez Rafael'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 Castillo Rodriguez Rafael'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 Castillo Rodriguez Rafael'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 Castillo Rodriguez Rafael'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 05:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:23 | 05:40 to 04:17 | 24.1% |
| Sled Push | 00:49 | 02:43 to 01:54 | 14.2% |
| Sandbag Lunges | 00:48 | 04:17 to 03:29 | 14.0% |
| Sled Pull | 00:44 | 04:05 to 03:21 | 12.8% |
| Burpees Broad Jump | 00:44 | 04:00 to 03:16 | 12.8% |
| Rowing | 00:34 | 04:51 to 04:17 | 9.9% |
| Farmers Carry | 00:32 | 02:04 to 01:32 | 9.3% |
| Ski Erg | 00:10 | 04:10 to 04:00 | 2.9% |
| Run Total | 00:00 | 32:36 to 32:36 | 0.0% |
| Castillo Rodriguez Rafael | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:31 | 00:00 | 03:53 -00:22 | 00:00 +00:00 |
| Ski Erg | 04:10 | 03:31 | 04:09 +00:01 | 03:53 -00:22 |
| Running 2 | 03:47 | 07:41 | 04:09 -00:22 | 08:02 -00:21 |
| Sled Push | 02:43 | 11:28 | 02:24 +00:19 | 12:11 -00:43 |
| Running 3 | 04:16 | 14:11 | 04:26 -00:10 | 14:35 -00:24 |
| Sled Pull | 04:05 | 18:27 | 03:51 +00:14 | 19:01 -00:34 |
| Running 4 | 04:16 | 22:32 | 04:25 -00:09 | 22:52 -00:20 |
| Burpees Broad Jump | 04:00 | 26:48 | 03:50 +00:10 | 27:17 -00:29 |
| Running 5 | 04:20 | 30:48 | 04:32 -00:12 | 31:07 -00:19 |
| Rowing | 04:51 | 35:08 | 04:25 +00:26 | 35:39 -00:31 |
| Running 6 | 04:13 | 39:59 | 04:27 -00:14 | 40:04 -00:05 |
| Farmers Carry | 02:04 | 44:12 | 01:46 +00:18 | 44:31 -00:19 |
| Running 7 | 04:04 | 46:16 | 04:27 -00:23 | 46:17 -00:01 |
| Sandbag Lunges | 04:17 | 50:20 | 03:54 +00:23 | 50:44 -00:24 |
| Running 8 | 04:11 | 54:37 | 04:44 -00:33 | 54:38 -00:01 |
| Wall Balls | 05:40 | 58:48 | 04:53 +00:47 | 59:22 -00:34 |
| Roxzone | 04:40 | 01:09:01 | 04:46 -00:06 | 01:09:01 |
Rafael's total running time of 00:32:36 was particularly noteworthy, as it was 01:41 faster than the average finish time. This indicates that Rafael has a strong running profile and should continue to focus on improving his running abilities to further enhance his performance.
To improve in these segments, Rafael should focus on specific training strategies and techniques:
1. Wall Balls: Rafael lost 00:41 more than the average time in this segment. To improve, he should focus on strengthening his leg and core muscles, as well as improving his coordination and accuracy. Specific exercises to incorporate into his training routine include squats, wall ball throws, and wall ball sit-ups. Rafael should also pay attention to his form, ensuring that he maintains proper technique throughout the movement.
2. Rowing: Rafael lost 00:32 more than the average time in this segment. To improve his rowing performance, he should work on increasing his overall strength and power. Exercises such as deadlifts, bent-over rows, and kettlebell swings can help him build the necessary muscle strength. Additionally, Rafael should focus on improving his rowing technique, paying attention to his stroke rate and form.
3. Burpees Broad Jump: Rafael lost 00:29 more than the average time in this segment. To enhance his performance in this segment, Rafael should work on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help him develop the necessary power. Additionally, Rafael should focus on maintaining a consistent rhythm and technique during the broad jumps.
4. Sandbag Lunges: Rafael lost 00:23 more than the average time in this segment. To improve, he should focus on strengthening his leg and core muscles, as well as improving his balance and stability. Exercises such as lunges, squats, and step-ups can help him build the necessary strength. Rafael should also practice lunging with a sandbag to simulate the race conditions and improve his stability.
5. Farmers Carry: Rafael lost 00:16 more than the average time in this segment. To enhance his performance in the farmers carry, Rafael should focus on improving his grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and grip strength exercises can help him develop a stronger grip. Additionally, Rafael should practice carrying heavy weights for longer distances to improve his endurance in this segment.
Overall, Rafael Castillo Rodriguez has demonstrated great potential in the Hyrox race. By focusing on improving his performance in the identified segments and implementing the suggested training strategies, Rafael can continue to excel and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Goncalves Andersson | 2023 Dallas | 01:08:58 | |
| Ribeiro Joao | 2023 Madrid | 01:09:10 | |
| Lyons Nick | 2024 London | 01:08:41 | |
| Dohle Joey | 2023 Wien | 01:09:25 | |
| Baker Adam | 2021 Birmingham | 01:09:29 | |
| Noble Oscar | 2024 Rotterdam | 01:09:23 | |
| Mccool Caolan | 2024 Manchester | 01:09:17 | |
| Reynolds Jason | 2024 Dallas | 01:08:50 | |
| Möckel Niklas | 2024 Berlin | 01:09:10 | |
| Pruchnewski Maxim | 2022 Bremen | 01:09:20 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Valencia | 01:09:13 | |
| 2024 Bilbao | 01:08:58 | |
| 2023 Madrid | 01:23:11 | |
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