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 Espinosa Sanabria Carles'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 Espinosa Sanabria Carles'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 Espinosa Sanabria Carles'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 Espinosa Sanabria Carles'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
03:24.
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:
Carles Espinosa Sanabria demonstrated a commendable performance in the 2024 Bilbao HYROX event, securing a top 38% overall rank among 581 athletes and a top 42% rank in his age group of 25-29. Notably, Carles exhibited a strong running profile, with a total running time that was 02:00 faster than average, indicating his proficiency in this aspect of the race. His ability to maintain pace, as evidenced by his best running lap and consistent pace across running segments, suggests a strong cardiovascular foundation. However, certain areas, particularly involving strength-focused exercises, have room for improvement to elevate his overall performance.
Segments to Improve:
Roxzone: Carles's Roxzone time was considerably slower than average, indicating longer rest periods or slower transitions. To improve, focus on conditioning exercises that mimic the quick transitions and recovery seen in races. Incorporate circuit training with minimal rest between exercises, emphasizing agility drills and plyometrics to enhance quick recovery and transition capabilities.
Sled Pull: This segment was notably slower than desired. Strength training focused on the posterior chain (glutes, hamstrings, and lower back) can enhance performance. Implement deadlifts, kettlebell swings, and sled drags into your routine. Additionally, practice the actual sled pull with varying weights to adapt to the resistance encountered during races.
Sandbag Lunges: To improve in this area, strengthen your legs and core. Incorporate lunges with weight variations, squats, and sandbag carries to increase endurance and strength. Emphasize lunging technique and stability to ensure efficiency during the race.
Farmers Carry: This segment requires grip strength and endurance. Include grip-strengthening exercises such as dead hangs, farmer’s walks with heavy dumbbells, and towel pull-ups. Also, practice the actual farmer's carry with incremental distances to build endurance.
Rowing: A slower rowing segment suggests a need for improved technique and cardiovascular endurance. Incorporate interval training on the rower, focusing on maintaining a consistent stroke rate. Technique drills emphasizing the catch, drive, and recovery phases can also enhance efficiency and power output.
Race Strategies:
Start Strong but Steady: Given Carles’s ability to maintain a good pace in running, starting strong in the initial running segments can position him well. However, it's crucial to balance this with a steady pace to conserve energy for strength-based obstacles.
Minimize Transition Times: Practice quick transitions between running and exercises. Set up mock transition zones during training to simulate race conditions, focusing on reducing rest times and efficiently moving from one exercise to the next.
Strength-Endurance Balance: Given Carles’s running proficiency, integrating more strength training, particularly focusing on the identified segments for improvement, will create a more balanced athlete profile. This doesn’t mean reducing running; rather, it's about adding targeted strength work.
Technique Focus: For exercises like the sled pull and rowing, technique can significantly impact performance. Invest time in technique workshops or sessions with a coach to ensure each movement is as efficient as possible.
Recovery and Nutrition: Implement a solid recovery and nutrition plan to support increased training demands. Focus on muscle recovery through proper nutrition, hydration, and rest to maintain performance levels throughout training and on race day.
In conclusion, Carles has demonstrated strong potential in running segments but needs to focus on improving strength-based exercises to enhance his overall HYROX performance. By addressing these areas with specific training strategies and maintaining his running prowess, Carles is well-positioned to achieve a more competitive standing in future events.
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