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 89 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 Queirós Dos Santos Vanessa'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 Queirós Dos Santos Vanessa'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 Queirós Dos Santos Vanessa'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 Queirós Dos Santos Vanessa'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 13:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 13:17 | 21:18 to 08:01 | 98.2% |
| Sled Push | 00:09 | 05:01 to 04:52 | 1.1% |
| Rowing | 00:06 | 05:30 to 05:24 | 0.7% |
| Ski Erg | 00:00 | 04:40 to 04:40 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:04 to 05:04 | 0.0% |
| Farmers Carry | 00:00 | 02:26 to 02:26 | 0.0% |
| Sandbag Lunges | 00:00 | 05:49 to 05:49 | 0.0% |
| Wall Balls | 00:00 | 06:12 to 06:12 | 0.0% |
| Run Total | 00:00 | 41:51 to 41:51 | 0.0% |
| Queirós Dos Santos Vanessa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:18 | 00:00 | 05:02 -00:44 | 00:00 +00:00 |
| Ski Erg | 04:40 | 04:18 | 05:05 -00:25 | 05:02 -00:44 |
| Running 2 | 04:51 | 08:58 | 05:38 -00:47 | 10:07 -01:09 |
| Sled Push | 05:01 | 13:49 | 04:52 +00:09 | 15:45 -01:56 |
| Running 3 | 05:05 | 18:50 | 05:56 -00:51 | 20:37 -01:47 |
| Sled Pull | 21:18 | 23:55 | 08:58 +12:20 | 26:33 -02:38 |
| Running 4 | 05:13 | 45:13 | 06:09 -00:56 | 35:31 +09:42 |
| Burpees Broad Jump | 05:04 | 50:26 | 06:17 -01:13 | 41:40 +08:46 |
| Running 5 | 05:20 | 55:30 | 06:16 -00:56 | 47:57 +07:33 |
| Rowing | 05:30 | 01:00:50 | 05:26 +00:04 | 54:13 +06:37 |
| Running 6 | 05:29 | 01:06:20 | 06:06 -00:37 | 59:39 +06:41 |
| Farmers Carry | 02:26 | 01:11:49 | 03:15 -00:49 | 01:05:45 +06:04 |
| Running 7 | 05:30 | 01:14:15 | 06:21 -00:51 | 01:09:00 +05:15 |
| Sandbag Lunges | 05:49 | 01:19:45 | 06:19 -00:30 | 01:15:21 +04:24 |
| Running 8 | 06:09 | 01:25:34 | 06:44 -00:35 | 01:21:40 +03:54 |
| Wall Balls | 06:12 | 01:31:43 | 07:57 -01:45 | 01:28:24 +03:19 |
| Roxzone | 05:55 | 01:43:41 | 07:20 -01:25 | 01:43:41 |
To improve performance in the Sled Pull segment, Vanessa should focus on building strength and endurance in her upper body and core. Specific exercises that can help improve performance in this segment include:
- Heavy sled pulls: Vanessa should incorporate heavy sled pulls into her training routine to build strength and improve her pulling power.
- Plank variations: Strengthening the core muscles will provide stability and support during the sled pull. Exercises like front planks, side planks, and plank variations can be beneficial.
- Upper body strength training: Vanessa can include exercises like push-ups, pull-ups, and rows to strengthen her upper body and improve overall pulling strength.
The Sled Push segment also saw a significant time loss for Vanessa. To improve in this area, she should focus on explosive power and speed. Training strategies for the Sled Push segment include:
- Sprint training: Vanessa can incorporate sprint training into her workouts to improve her overall speed and explosiveness.
- Lower body strength training: Exercises like squats, lunges, and deadlifts can help build lower body strength, which is crucial for pushing the sled.
- Plyometric exercises: Adding plyometric exercises such as box jumps, squat jumps, and lateral jumps can improve explosiveness and power in the legs.
In the Wall Balls segment, Vanessa lost some time compared to the average. To improve performance in this segment, she should work on both strength and technique. Specific training strategies include:
- Wall ball exercises: Vanessa should practice wall ball exercises to improve her technique and efficiency. Focusing on proper form, including a full squat and explosive power, will lead to better performance.
- Lower body strength training: Strengthening the legs through exercises like squats and lunges will provide a solid foundation for the wall ball movement.
- Core stability: Vanessa should work on strengthening her core to maintain stability during the wall ball movement. Exercises like planks, Russian twists, and medicine ball throws can help improve core strength.
In summary, Vanessa Queirós Dos Santos had a strong performance in the 2023 Barcelona Hyrox race, ranking in the top 19% overall and top 16% in her age group. While she performed well in the running segments, there is room for improvement in the sled pull, sled push, and wall balls segments. By focusing on specific training strategies and techniques, such as strength training, explosive power, and improving technique, Vanessa can improve her performance in these areas and continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Adams Jess | 2023 London | 01:43:59 | |
| Scott Hannah | 2023 New York | 01:43:56 | |
| Salvador Aparici Raquel | 2023 Valencia | 01:43:24 | |
| Carbó Romano Giuliana | 2024 Ciudad de Mexico | 01:44:04 | |
| Mattich Francesca | 2024 Milan | 01:43:48 | |
| Mcgowan Niamh | 2023 Dublin | 01:43:25 | |
| Hoey Claire | 2024 Birmingham | 01:43:52 | |
| Maushake Nadja | 2019 Hamburg | 01:44:10 | |
| Kriegel Irma | 2023 Amsterdam | 01:43:41 | |
| Van Dam Nicolette | 2024 Amsterdam | 01:44:07 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Rimini | 01:34:27 | |
| 2024 Milan | 01:39:12 | |
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