Dive into this athlete’s performance at 2024 Incheon 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 Men #122006 01:35:35
32nd in
AG
| Top 20.1%
110th | Top 69.2%
+08:01
54:53
Run Total
+01:00
06:51
Avg. Lap
-01:32
03:25
Best Lap
-07:28
33:12
Workout Total
-00:56
04:09
Avg. Workout
-00:33
07:34
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 Junior Gilberto'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 Junior Gilberto'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 Junior Gilberto'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 Junior Gilberto'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
09:01.
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:
Gilberto Junior showcased a commendable performance in the 2024 Incheon Hyrox race, ranking in the top 50% of all participants and just above the midpoint in his age group. His performance indicates a strong start with faster than average times in the initial segments, including an exceptionally quick first running lap. This suggests Gilberto has a high level of initial energy and power, which is a great strength. However, his total running time being significantly slower than average reveals a notable decline in pace as the race progressed, indicating potential issues with endurance or pacing strategies. His profile appears to lean towards a hybrid, with strengths in both running and strength exercises but a more pronounced advantage in the latter, given his better-than-average performance in strength-focused exercises.
Segments to Improve:
Total Running Time: Gilberto’s total running time was notably slower than the average, suggesting room for improvement in his endurance and running efficiency. Focusing on consistent long-distance runs, interval training to improve VO2 max, and incorporating tempo runs to enhance lactate threshold will be beneficial. Practicing negative splits, where each subsequent lap is run faster than the previous, can also help improve pacing and endurance.
Running 5, 6, 7, and 8: These segments showed a significant drop in performance, indicating fatigue setting in during the later stages of the race. Including more endurance-based training, such as back-to-back long run days and recovery strategies, will be crucial. Specific drills such as hill repeats and speed endurance workouts will help in maintaining speed over distance.
Roxzone: Although Gilberto's transition times were better than average, there is still room for improvement. Enhancing overall fitness through a mix of cardiovascular and strength training will aid in faster recovery between exercises. Practice swift transitions by setting up mock stations and minimizing rest time between each to simulate race conditions.
Race Strategies:
Start Conservatively: Given Gilberto's tendency to start strong but fade, adopting a more conservative start will help conserve energy for the latter half of the race. This can be practiced during training with progressive runs, where the first half is run at a comfortable pace, gradually increasing to race pace towards the end.
Mid-Race Evaluation: Implement checkpoints at specific segments to assess pace, fatigue levels, and hydration status. This will provide opportunities to adjust pace, take in nutrition, or focus on form corrections as needed.
Strength Training Focus: Given Gilberto's stronger performance in strength exercises, continuing to build on this advantage while also working on running endurance will create a more balanced profile. Incorporate functional strength training that mimics race activities, such as sled pushes/pulls and weighted lunges, to improve muscular endurance and power.
Recovery and Nutrition: Emphasize recovery strategies, including nutrition, hydration, and active recovery sessions, to improve overall endurance and performance in longer races. Implementing a nutrition strategy that focuses on maintaining energy levels throughout the race can also help in preventing late-race fatigue.
By addressing these areas of improvement through targeted training and strategic race planning, Gilberto Junior has the potential to significantly enhance his performance in future Hyrox races. With a balanced focus on strengthening his running endurance while leveraging his existing strength and starting power, Gilberto can aim for not just finishing stronger but also improving his overall rank and time.