Dive into this athlete’s performance at 2023 Malaga 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 331 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 Botas Diogo'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 Botas Diogo'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 Botas Diogo'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 Botas Diogo'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 11:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 07:48 | 01:03:21 to 55:33 | 66.2% |
| Sled Push | 01:41 | 05:54 to 04:13 | 14.3% |
| Farmers Carry | 01:10 | 04:14 to 03:04 | 9.9% |
| Sled Pull | 00:50 | 08:00 to 07:10 | 7.1% |
| Rowing | 00:10 | 05:41 to 05:31 | 1.4% |
| Ski Erg | 00:08 | 05:07 to 04:59 | 1.1% |
| Burpees Broad Jump | 00:00 | 06:00 to 06:00 | 0.0% |
| Sandbag Lunges | 00:00 | 06:43 to 06:43 | 0.0% |
| Wall Balls | 00:00 | 06:47 to 06:47 | 0.0% |
| Botas Diogo | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:16 | 00:00 | 05:46 -01:30 | 00:00 +00:00 |
| Ski Erg | 05:07 | 04:16 | 04:56 +00:11 | 05:46 -01:30 |
| Running 2 | 05:53 | 09:23 | 06:32 -00:39 | 10:42 -01:19 |
| Sled Push | 05:54 | 15:16 | 04:07 +01:47 | 17:14 -01:58 |
| Running 3 | 07:28 | 21:10 | 07:27 +00:01 | 21:21 -00:11 |
| Sled Pull | 08:00 | 28:38 | 07:16 +00:44 | 28:48 -00:10 |
| Running 4 | 13:11 | 36:38 | 07:28 +05:43 | 36:04 +00:34 |
| Burpees Broad Jump | 06:00 | 49:49 | 08:30 -02:30 | 43:32 +06:17 |
| Running 5 | 07:45 | 55:49 | 07:48 -00:03 | 52:02 +03:47 |
| Rowing | 05:41 | 01:03:34 | 05:34 +00:07 | 59:50 +03:44 |
| Running 6 | 07:05 | 01:09:15 | 07:32 -00:27 | 01:05:24 +03:51 |
| Farmers Carry | 04:14 | 01:16:20 | 02:56 +01:18 | 01:12:56 +03:24 |
| Running 7 | 07:46 | 01:20:34 | 07:38 +00:08 | 01:15:52 +04:42 |
| Sandbag Lunges | 06:43 | 01:28:20 | 08:02 -01:19 | 01:23:30 +04:50 |
| Running 8 | 10:01 | 01:35:03 | 09:47 +00:14 | 01:31:32 +03:31 |
| Wall Balls | 06:47 | 01:45:04 | 10:02 -03:15 | 01:41:19 +03:45 |
| Roxzone | 10:37 | 02:02:20 | 10:59 -00:22 | 02:02:20 |
To improve the Run Total segment, Diogo should work on improving his overall fitness and his transition time. This can be achieved through a combination of cardiovascular exercises such as interval running, hill sprints, and high-intensity interval training (HIIT). Additionally, incorporating plyometric exercises like box jumps and agility drills will help improve his speed and agility during the running segments.
For the Running 4 segment, Diogo should focus on building his endurance and stamina. Long-distance running at a steady pace, as well as incorporating tempo runs and fartlek training, will help him improve his performance in this segment. Strength training exercises such as squats, lunges, and deadlifts will also help improve his running economy and power.
To improve the Sled Push and Sled Pull segments, Diogo should work on increasing his lower body strength and power. Exercises such as sled pushes, sled pulls, and weighted squats will specifically target the muscles used in these segments. Additionally, incorporating explosive exercises like kettlebell swings and box jumps will help improve his power output.
In the Farmers Carry segment, Diogo should focus on improving his grip strength and overall upper body strength. Exercises such as farmer's carries, pull-ups, and bent-over rows will help strengthen his grip and upper body muscles. Incorporating exercises that target the core, such as planks and Russian twists, will also help improve stability during the carry.
For the Ski Erg and Rowing segments, Diogo should focus on improving his cardiovascular endurance and technique. Incorporating exercises like rowing intervals, bike sprints, and stair climbing will help improve his cardiovascular fitness. Additionally, working on his rowing technique, specifically focusing on the catch and drive phases, will help improve his efficiency and power output.
Diogo should also focus on maintaining proper form and technique in each segment. This will help him conserve energy and perform more efficiently. Practicing specific drills and exercises that mimic the movements required in each segment will help improve his form and performance.
Additionally, Diogo should consider incorporating specific training sessions that simulate the race conditions. This can include practicing transitions between segments, as well as incorporating combination exercises that target multiple muscle groups, such as burpee box jumps or kettlebell swings followed by running.
Overall, with a focus on targeted training for the identified areas of improvement and implementing effective race strategies, Diogo Botas can continue to enhance his performance in HYROX races and achieve even better results in the future.
| Similar Athletes | |||
|---|---|---|---|
| Schmid Julian | 2019 Wien | 02:01:57 | |
| Wilkinson Williams Joshua | 2024 London | 02:02:11 | |
| Tebbutt Jason | 2022 Birmingham | 02:02:28 | |
| Gröffel Henning | 2019 Hannover | 02:02:14 | |
| Hanley Alex | 2022 Birmingham | 02:01:53 | |
| Sanzari John | 2024 Fort Lauderdale | 02:02:15 | |
| Bradshaw Ty | 2021 Dallas | 02:02:41 | |
| Mccann Max | 2023 Glasgow | 02:02:25 | |
| Van Ommen Jeroen | 2023 Amsterdam | 02:02:42 | |
| Bauso Angelo | 2022 Karlsruhe | 02:01:56 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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