Caraça Luciana Hyrox Result

Dive into this athlete’s performance at 2023 München 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

BRA BRA Flag Women 40-44 #163026 01:25:18 6th in AG | Top 23.1% 57th | Top 29.1%
+00:13
44:15
Run Total
+00:03
05:32
Avg. Lap
-00:42
04:10
Best Lap
+01:03
36:04
Workout Total
+00:08
04:30
Avg. Workout
-01:15
05:03
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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire Caraça Luciana'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 Caraça Luciana'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 Women

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 Caraça Luciana'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 Women

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 Caraça Luciana'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 06:11. Check the detail of the improvement plan below.

02:50 Potential Improvement 45.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Push 02:50 05:11 to 02:21 45.8%
Run Total 01:28 44:15 to 42:47 23.7%
Burpees Broad Jump 00:39 05:52 to 05:13 10.5%
Farmers Carry 00:36 02:36 to 02:00 9.7%
Rowing 00:29 05:37 to 05:08 7.8%
Ski Erg 00:09 05:03 to 04:54 2.4%
Sled Pull 00:00 04:31 to 04:31 0.0%
Sandbag Lunges 00:00 03:46 to 03:46 0.0%
Wall Balls 00:00 03:28 to 03:28 0.0%

Splits Time

Caraça Luciana Perfect Race
Splits Total Average Total
Running 1 04:10 00:00 04:57 -00:47 00:00 +00:00
Ski Erg 05:03 04:10 05:00 +00:03 04:57 -00:47
Running 2 05:13 09:13 05:16 -00:03 09:57 -00:44
Sled Push 05:11 14:26 02:35 +02:36 15:13 -00:47
Running 3 05:40 19:37 05:30 +00:10 17:48 +01:49
Sled Pull 04:31 25:17 05:24 -00:53 23:18 +01:59
Running 4 05:53 29:48 05:33 +00:20 28:42 +01:06
Burpees Broad Jump 05:52 35:41 05:37 +00:15 34:15 +01:26
Running 5 06:04 41:33 05:41 +00:23 39:52 +01:41
Rowing 05:37 47:37 05:16 +00:21 45:33 +02:04
Running 6 05:36 53:14 05:35 +00:01 50:49 +02:25
Farmers Carry 02:36 58:50 02:10 +00:26 56:24 +02:26
Running 7 05:45 01:01:26 05:33 +00:12 58:34 +02:52
Sandbag Lunges 03:46 01:07:11 04:28 -00:42 01:04:07 +03:04
Running 8 05:58 01:10:57 05:54 +00:04 01:08:35 +02:22
Wall Balls 03:28 01:16:55 04:31 -01:03 01:14:29 +02:26
Roxzone 05:03 01:25:18 06:18 -01:15 01:25:18
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Luciana Caraça had a strong performance in the 2023 München Hyrox race, finishing with an overall rank of 57 out of 656 athletes, putting her in the top 8% overall. In her age group (40-44), she achieved an impressive rank of 6 out of 101 athletes, placing her in the top 5%.

Luciana's overall time of 01:25:18 shows her ability to maintain a consistent pace throughout the race. Her total running time of 00:44:15 was slightly slower than the average for her finish time, indicating that she may benefit from improving her running speed and endurance.

Segments to Improve


1. Sled Push:
Luciana lost 02:14 compared to the average time for this segment. To improve her performance in the sled push, she should focus on building strength and power in her lower body. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used in pushing the sled. Additionally, practicing proper technique and finding the most efficient pushing motion can help minimize time lost in this segment.

2. Run Total:
Luciana's total running time was 00:52 slower than the average. To improve her running performance, she should incorporate interval training into her workouts. High-intensity intervals, such as sprinting for short distances followed by a recovery period, can help increase her running speed and endurance. Additionally, incorporating hill training and tempo runs can further enhance her running performance.

3. Burpees Broad Jump:
Luciana lost 00:34 compared to the average time for this segment. To improve her performance in burpees broad jump, she should focus on increasing her explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help improve her jumping ability. Additionally, practicing efficient burpee technique and finding a rhythm during the movement can help minimize time lost.

4. Rowing:
Luciana lost 00:24 compared to the average time for this segment. To improve her rowing performance, she should focus on building strength and endurance in her upper body and core. Incorporating exercises such as rows, pull-ups, and planks can help strengthen the muscles used in rowing. Additionally, practicing proper rowing technique and maintaining a consistent stroke rate can help improve efficiency and minimize time lost.

5. Running 5:
Luciana lost 00:22 compared to the average time for this segment. To improve her performance in this running segment, she should continue to focus on building her running endurance. Incorporating longer distance runs into her training routine, as well as increasing her weekly mileage gradually, can help improve her overall running performance.

6. Running 4:
Luciana lost 00:20 compared to the average time for this segment. Similar to improving running 5, she should focus on building her running endurance. Incorporating interval training and tempo runs into her training routine can help increase her running speed and endurance.

7. Farmers Carry:
Luciana lost 00:20 compared to the average time for this segment. To improve her performance in the farmers carry, she should focus on building grip strength and overall upper body strength. Exercises such as deadlifts, farmer's walks, and grip strength exercises can help improve her performance in this segment.

8. Running 7:
Luciana lost 00:11 compared to the average time for this segment. To improve her performance in this running segment, she should continue to focus on building her running endurance and speed. Incorporating interval training and hill training into her routine can help improve her running performance.

Strategies


During the race, Luciana should focus on maintaining a steady pace throughout each segment. Pacing herself evenly can help prevent burnout and allow her to maintain a consistent performance. Additionally, she should strategize her transitions between segments to minimize time spent in the roxzone. Practicing quick and efficient transitions during training can help improve overall race time.

Luciana should also consider targeting specific segments where she tends to lose the most time. By focusing on improving her performance in these segments through targeted training and technique improvements, she can make significant improvements in her overall race performance.

Overall, Luciana's performance in the Hyrox race was strong, placing her in the top percentages of her age group and overall. By implementing the suggested training strategies and techniques, she can further enhance her performance and continue to excel in future races.

Similar Athletes
Kerr Jessica 2024 Sports Direct HYROX London 01:25:44
Ryan Aishling 2022 Manchester 01:25:19
Houston Jan 2023 London 01:25:28
Bacher Claudia 2019 Karlsruhe 01:24:53
Richard Melodie 2024 Marseille 01:25:14
Butzek Nina 2019 Oberhausen 01:25:44
Zbiciak Joanna 2024 Katowice 01:24:50
Galvin Katie 2022 London 01:24:59
Eddinger Missy 2023 Dallas 01:25:43
Hibell Dominique 2024 Dubai 01:25:21

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