Dive into this athlete’s performance at 2022 Amsterdam 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 Fonseca Andre'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 Fonseca Andre'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 Fonseca Andre'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 Fonseca Andre'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 05:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:19 | 07:20 to 06:01 | 25.2% |
| Burpees Broad Jump | 01:08 | 06:06 to 04:58 | 21.7% |
| Sled Pull | 00:53 | 05:29 to 04:36 | 16.9% |
| Rowing | 00:33 | 05:16 to 04:43 | 10.5% |
| Sled Push | 00:32 | 03:13 to 02:41 | 10.2% |
| Farmers Carry | 00:25 | 02:27 to 02:02 | 8.0% |
| Sandbag Lunges | 00:13 | 05:01 to 04:48 | 4.2% |
| Ski Erg | 00:10 | 04:32 to 04:22 | 3.2% |
| Run Total | 00:00 | 40:56 to 40:56 | 0.0% |
| Fonseca Andre | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:25 | 00:00 | 04:36 -00:11 | 00:00 +00:00 |
| Ski Erg | 04:32 | 04:25 | 04:27 +00:05 | 04:36 -00:11 |
| Running 2 | 04:50 | 08:57 | 04:57 -00:07 | 09:03 -00:06 |
| Sled Push | 03:13 | 13:47 | 02:54 +00:19 | 14:00 -00:13 |
| Running 3 | 05:16 | 17:00 | 05:23 -00:07 | 16:54 +00:06 |
| Sled Pull | 05:29 | 22:16 | 04:57 +00:32 | 22:17 -00:01 |
| Running 4 | 05:08 | 27:45 | 05:21 -00:13 | 27:14 +00:31 |
| Burpees Broad Jump | 06:06 | 32:53 | 05:18 +00:48 | 32:35 +00:18 |
| Running 5 | 05:11 | 38:59 | 05:31 -00:20 | 37:53 +01:06 |
| Rowing | 05:16 | 44:10 | 04:49 +00:27 | 43:24 +00:46 |
| Running 6 | 05:09 | 49:26 | 05:23 -00:14 | 48:13 +01:13 |
| Farmers Carry | 02:27 | 54:35 | 02:12 +00:15 | 53:36 +00:59 |
| Running 7 | 05:10 | 57:02 | 05:22 -00:12 | 55:48 +01:14 |
| Sandbag Lunges | 05:01 | 01:02:12 | 05:06 -00:05 | 01:01:10 +01:02 |
| Running 8 | 05:51 | 01:07:13 | 05:59 -00:08 | 01:06:16 +00:57 |
| Wall Balls | 07:20 | 01:13:04 | 06:30 +00:50 | 01:12:15 +00:49 |
| Roxzone | 05:19 | 01:25:35 | 06:50 -01:31 | 01:25:35 |
His overall time of 01:25:35 was impressive, and he completed the race in 37 seconds faster than the average total running time. This suggests that he excelled in the running segments of the race. His best running lap time was 00:04:25, which was 3 seconds faster than the average.
To improve performance in the Burpees Broad Jump segment, Andre should focus on increasing his speed and efficiency in performing the burpees. He can incorporate high-intensity interval training (HIIT) workouts that include burpees to improve his endurance and speed in this movement. Additionally, practicing explosive jumps during his training sessions can help him improve his power and agility for the broad jump component.
For the Wall Balls segment, Andre should work on improving his upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws can help him build the necessary strength for this movement. He should also focus on improving his form and technique to maximize his efficiency during the wall ball throws.
In the Rowing segment, Andre should focus on improving his rowing technique and efficiency. He can incorporate rowing intervals into his training sessions to build his cardiovascular endurance and improve his rowing technique. Additionally, working on strengthening his upper body and core muscles through exercises like pull-ups and planks can help him generate more power and improve his rowing performance.
To improve in the Sled Pull segment, Andre should focus on increasing his strength and power in his upper body and lower body. Exercises like deadlifts, sled pushes, and squats can help him build the necessary strength for this movement. Additionally, practicing his technique and finding the most efficient way to pull the sled can help him save time during the race.
In the Farmers Carry segment, Andre should work on improving his grip strength and overall endurance. Incorporating exercises like farmer's walks, kettlebell swings, and forearm exercises can help him build his grip strength and endurance. Additionally, focusing on his posture and form during the carry can help him maintain a steady pace and minimize time lost.
In conclusion, Andre Fonseca had a strong performance in the Hyrox race in Amsterdam. He excelled in the running segments and showcased good pacing throughout the race. To further improve his performance, he should focus on specific segments where he lost time compared to the average, such as Burpees Broad Jump, Wall Balls, Rowing, Sled Pull, and Farmers Carry. Implementing specific training strategies and techniques, including exercises, drills, and training routines tailored to these areas, will help him enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Jochems Bram | 2024 Amsterdam | 01:25:21 | |
| Lasserre Damien | 2024 Marseille | 01:25:45 | |
| Frieds Jan Philip | 2018 Hamburg | 01:25:37 | |
| Kaley Brad | 2024 New York | 01:25:42 | |
| Nykvist Johan | 2024 Stockholm | 01:25:24 | |
| Nink Dennis | 2023 Chicago - North American Open Championship | 01:26:03 | |
| Van Der Lande Skip | 2024 Rotterdam | 01:26:00 | |
| Dolan Micheal | 2023 Dublin | 01:25:05 | |
| Steijvers Bas | 2024 Köln | 01:25:22 | |
| Goscomb Chris | 2023 Dublin | 01:25:22 | |
| Other Results from this athlete | ||
|---|---|---|
| 2021 Amsterdam | 01:38:07 | |
| 2022 Maastricht | 01:33:32 | |
| 2023 Rotterdam | 01:24:34 | |
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
