Dive into this athlete’s performance at 2024 Bilbao 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.
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 Rodríguez Alonso Ismael'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 Rodríguez Alonso Ismael'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 Rodríguez Alonso Ismael'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 Rodríguez Alonso Ismael'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
03:38.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ismael Rodríguez Alonso showcased a commendable performance in the 2024 Bilbao Hyrox race, positioning him in the top 36% overall and top 40% within his age group. His total running time was 00:53 faster than average, indicating a strong running profile. However, his performance in certain strength segments and transitions (Roxzone) suggests room for improvement. Ismael started slightly slower in the initial running segment but improved his pace considerably in subsequent runs, demonstrating an ability to manage and adjust his pace effectively throughout the race.
Segments to Improve:
Sandbag Lunges: This segment was significantly slower than average, indicating a potential lack of lower body strength or endurance. To improve, Ismael should incorporate lunges with progressively heavier weights into his training, as well as endurance-based leg workouts like squats and deadlifts. Plyometric exercises such as jump squats can also enhance power and endurance.
Roxzone: The slower Roxzone time suggests a need for better overall fitness and faster transitions. Interval training that mimics the race's structure, including swift transitions between running and strength exercises, can be beneficial. Practicing efficient equipment setup and transitions in training will also help reduce Roxzone time.
Farmers Carry: A slower time in this segment points towards a need for improved grip strength and core stability. Exercises such as dead hangs, wrist curls, and farmer's walks with increasing weight can enhance grip strength. Core strengthening exercises, including planks and oblique twists, will improve stability and endurance for this segment.
Rowing: To improve rowing speed, focus on technique and endurance. Incorporating rowing intervals into training, with a focus on maintaining a consistent stroke rate and power, can help. Technique drills emphasizing the catch, drive, and recovery phases of each stroke will also improve efficiency and speed.
Race Strategies:
Pace Management: Given Ismael's tendency to start slower and then speed up, a more evenly distributed pace throughout the race might conserve energy and improve overall time. Implementing a strategic pacing plan that considers his strengths and areas for improvement will be crucial.
Strength Segments Preparation: Since Ismael shows more proficiency in running, focusing on strength training tailored to the race's specific demands will be vital. This includes targeted exercises for the legs, core, and grip, as well as practicing these exercises in a fatigued state to simulate race conditions.
Transition Efficiency: Improving transition times between segments can significantly reduce overall race time. Practicing quick and efficient transitions during training sessions, including setting up and moving between exercises, will help minimize Roxzone time.
Recovery and Nutrition: Implementing a proper recovery and nutrition plan leading up to and during the race can affect performance. Focusing on hydration, electrolyte balance, and energy replenishment can help maintain optimal performance throughout the race.
By focusing on these areas of improvement and implementing the suggested strategies, Ismael Rodríguez Alonso can significantly enhance his performance in future Hyrox races. Consistency in training, along with strategic race planning, will be key to turning identified weaknesses into strengths.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men