Joaquim Duane
Hyrox Result
Dive into this athlete’s performance at 2024 Cape Town 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.
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 Joaquim Duane'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 Joaquim Duane'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 Joaquim Duane'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 Joaquim Duane'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
02:52.
Check the detail of the improvement plan below.
01:48
Potential Improvement
62.8%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Duane Joaquim delivered a commendable performance in the 2024 Cape Town HYROX event, finishing in the top 28% overall and the top 23% in his age group. His strengths were particularly evident in strength-related exercises, where he consistently outperformed the average. However, his total running time was 19 seconds slower than the average, indicating that he would benefit from enhanced running training. His pacing suggests that he started relatively too fast, as seen in his initial running segments, but struggled to maintain this pace in the later stages, particularly noticeable in the Roxzone and wall balls segments. Overall, Duane shows a hybrid profile but leans more towards strength.
Segments to Improve
- Roxzone: Transition times were significantly slower. To improve, focus on high-intensity interval training (HIIT) to enhance overall fitness and quick transitions. Incorporate drills such as quick changeovers between exercises during training sessions to simulate race conditions.
- Total Running Time: Develop running endurance and speed through tempo runs and fartlek training. Integrate long-distance runs to build stamina and interval sprints to boost speed.
- Wall Balls: Focus on improving technique and stamina. Practicing wall ball sets with a focus on form is essential. Incorporate strength training for legs and shoulders to enhance power and endurance.
- Burpees Broad Jump: Work on explosive power through plyometric exercises. Include box jumps and burpee variations to enhance speed and efficiency.
- Sandbag Lunges: Focus on form and endurance through weighted lunges and core strengthening exercises to stabilize movement.
- Sled Pull: Increase upper body strength with exercises like sled drags and resistance band training to improve pulling power.
Race Strategies
- Pacing: Adopt a more consistent pacing strategy to prevent early fatigue. Consider starting slightly slower to conserve energy for later stages.
- Transition Efficiency: Practice efficient transitions by setting up mock race environments during training. Focus on minimizing downtime between exercises.
- Nutritional Strategy: Ensure proper fueling before and during the race to maintain energy levels. Consider carbohydrate-rich snacks and hydration pre-event.
- Visualization Techniques: Use mental rehearsal techniques to visualize successful transitions and smooth execution of exercises, enhancing focus and readiness.
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