De Cuba Carlo Hyrox Result

Dive into this athlete’s performance at 2024 Karlsruhe 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

NED NED Flag Men 35-39 #100044 01:42:09 125th in AG | Top 87.4% 638th | Top 82.4%
+01:02
51:03
Run Total
+00:09
06:23
Avg. Lap
-00:40
04:29
Best Lap
-00:12
43:07
Workout Total
-00:01
05:23
Avg. Workout
-00:50
08:04
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 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 De Cuba Carlo'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 De Cuba Carlo'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 De Cuba Carlo'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 De Cuba Carlo'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 05:39. Check the detail of the improvement plan below.

02:30 Potential Improvement 44.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:30 51:03 to 48:33 44.2%
Burpees Broad Jump 01:57 08:35 to 06:38 34.5%
Wall Balls 00:55 08:55 to 08:00 16.2%
Farmers Carry 00:10 02:43 to 02:33 2.9%
Sandbag Lunges 00:07 06:16 to 06:09 2.1%
Ski Erg 00:00 04:26 to 04:26 0.0%
Sled Push 00:00 03:03 to 03:03 0.0%
Sled Pull 00:00 04:07 to 04:07 0.0%
Rowing 00:00 05:02 to 05:02 0.0%

Splits Time

De Cuba Carlo Perfect Race
Splits Total Average Total
Running 1 04:29 00:00 05:10 -00:41 00:00 +00:00
Ski Erg 04:26 04:29 04:41 -00:15 05:10 -00:41
Running 2 05:56 08:55 05:40 +00:16 09:51 -00:56
Sled Push 03:03 14:51 03:30 -00:27 15:31 -00:40
Running 3 06:27 17:54 06:16 +00:11 19:01 -01:07
Sled Pull 04:07 24:21 06:02 -01:55 25:17 -00:56
Running 4 06:23 28:28 06:14 +00:09 31:19 -02:51
Burpees Broad Jump 08:35 34:51 06:47 +01:48 37:33 -02:42
Running 5 06:39 43:26 06:31 +00:08 44:20 -00:54
Rowing 05:02 50:05 05:11 -00:09 50:51 -00:46
Running 6 06:32 55:07 06:20 +00:12 56:02 -00:55
Farmers Carry 02:43 01:01:39 02:36 +00:07 01:02:22 -00:43
Running 7 06:29 01:04:22 06:19 +00:10 01:04:58 -00:36
Sandbag Lunges 06:16 01:10:51 06:18 -00:02 01:11:17 -00:26
Running 8 08:12 01:17:07 07:26 +00:46 01:17:35 -00:28
Wall Balls 08:55 01:25:19 08:14 +00:41 01:25:01 +00:18
Roxzone 08:04 01:42:09 08:54 -00:50 01:42:09
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Carlo De Cuba's performance in the 2024 Karlsruhe HYROX race places him solidly in the top half of his age group and overall, indicating a commendable level of fitness and competitive spirit. His total running time was slightly slower than average, signaling a potential area for improvement. However, his performance in strength-based exercises like the Sled Pull was significantly better than average, highlighting a more strength-oriented profile. An interesting point to note is his swift start in the first running segment, which suggests that while he has the capacity for a strong start, endurance over the duration of the race could be improved. The Roxzone time indicates efficient transitions, but there's room to minimize these further.

Segments to Improve:

  • Burpees Broad Jump: Carlo's performance in this segment was substantially below average. To improve, focus on increasing explosive power and efficiency in burpee execution. Incorporate plyometric exercises such as box jumps, squat jumps, and lunge jumps to enhance explosive strength. Practicing burpees with an emphasis on minimizing ground contact time and maximizing jump distance will also be beneficial. Drill sequences such as burpee broad jumps for distance within a set timeframe can simulate race conditions.
  • Wall Balls: This segment showed another notable gap. Improvement here can come from both technique adjustments and strength enhancements, particularly in the quads, glutes, and shoulders. Wall ball-specific drills, focusing on the fluidity of movement and maintaining a consistent rhythm, can help. Additionally, incorporating overhead pressing movements and squat variations into the training routine will build the necessary muscular endurance.
  • Total Running Time: Given the total running time was slower than average, focusing on endurance and speed training is crucial. Interval training, tempo runs, and long-distance runs should be staples in Carlo's regimen. Intervals can help improve speed, while tempo runs and long-distance efforts enhance aerobic capacity and endurance. Running drills focusing on form and efficiency could also help shave off valuable seconds.

Race Strategies:

  • Pacing: It appears Carlo may have started the race too aggressively, impacting his endurance in later stages. Adopting a more conservative start, focusing on maintaining a steady pace through the initial segments, and conserving energy for a strong finish could yield better overall times.
  • Transition Efficiency: While Carlo's Roxzone times were better than average, continued focus on minimizing these further could lead to significant overall time improvements. Practicing transitions, focusing on quick and efficient movements between exercises, and reducing rest time will help. Setting up mock transition zones during training sessions can simulate race conditions and improve transition times.
  • Exercise Specificity: Tailoring training sessions to mimic the race's structure, focusing on the identified areas of improvement, and incorporating similar sequences of exercises can enhance Carlo's race-day performance. This approach will not only improve his proficiency in weaker segments but also help in managing energy better throughout the race.

In conclusion, Carlo De Cuba exhibits a strong foundation and potential for significant improvement. By focusing on enhancing endurance, fine-tuning technique in weaker segments, and employing strategic pacing and transition strategies, he can elevate his performance in future HYROX races.

Similar Athletes
Musso Samuele 2024 Turin 01:42:22
Saini Rana 2023 Sydney 01:42:36
Van Bochove Andrew 2019 New York 01:42:35
Geoghegan Brendan 2023 Dublin 01:42:01
Quarta Stefano 2024 Turin 01:42:36
Jones Chris 2023 Rimini 01:42:30
김 택균 2024 Incheon 01:41:43
Dawson James 2024 Birmingham 01:42:06
Raberger Tobias 2020 Hannover 01:41:51
Mcilravey John 2024 Manchester 01:41:59

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