Rossello Xisco Hyrox Result

Dive into this athlete’s performance at 2024 Köln 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

ESP ESP Flag Men 45-49 #125041 01:27:00 35th in AG | Top 53.0% 492nd | Top 60.2%
+00:07
43:27
Run Total
+00:02
05:26
Avg. Lap
+00:28
05:06
Best Lap
+00:55
37:37
Workout Total
+00:07
04:42
Avg. Workout
-01:02
06:00
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 Rossello Xisco'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 Rossello Xisco'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 Rossello Xisco'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 Rossello Xisco'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 04:03. Check the detail of the improvement plan below.

01:18 Potential Improvement 32.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:18 43:27 to 42:09 32.1%
Burpees Broad Jump 01:11 06:18 to 05:07 29.2%
Sandbag Lunges 00:33 05:28 to 04:55 13.6%
Farmers Carry 00:30 02:35 to 02:05 12.3%
Rowing 00:14 05:00 to 04:46 5.8%
Sled Push 00:08 02:54 to 02:46 3.3%
Ski Erg 00:05 04:29 to 04:24 2.1%
Sled Pull 00:04 04:47 to 04:43 1.6%
Wall Balls 00:00 06:06 to 06:06 0.0%

Splits Time

Rossello Xisco Perfect Race
Splits Total Average Total
Running 1 05:18 00:00 04:42 +00:36 00:00 +00:00
Ski Erg 04:29 05:18 04:28 +00:01 04:42 +00:36
Running 2 05:06 09:47 05:01 +00:05 09:10 +00:37
Sled Push 02:54 14:53 02:57 -00:03 14:11 +00:42
Running 3 05:20 17:47 05:27 -00:07 17:08 +00:39
Sled Pull 04:47 23:07 05:01 -00:14 22:35 +00:32
Running 4 05:24 27:54 05:27 -00:03 27:36 +00:18
Burpees Broad Jump 06:18 33:18 05:24 +00:54 33:03 +00:15
Running 5 05:40 39:36 05:37 +00:03 38:27 +01:09
Rowing 05:00 45:16 04:51 +00:09 44:04 +01:12
Running 6 05:18 50:16 05:29 -00:11 48:55 +01:21
Farmers Carry 02:35 55:34 02:13 +00:22 54:24 +01:10
Running 7 05:20 58:09 05:27 -00:07 56:37 +01:32
Sandbag Lunges 05:28 01:03:29 05:11 +00:17 01:02:04 +01:25
Running 8 06:05 01:08:57 06:06 -00:01 01:07:15 +01:42
Wall Balls 06:06 01:15:02 06:37 -00:31 01:13:21 +01:41
Roxzone 06:00 01:27:00 07:02 -01:02 01:27:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Xisco Rossello's performance in the 2024 Köln HYROX race, within the 45-49 age group, showcases a strong athlete with a balanced profile leaning slightly towards running. With a total running time of 00:43:27, which is 00:09 faster than average, Xisco demonstrates a commendable running capability. However, his overall time and performance across various segments suggest there is room for improvement in both strength exercises and transition times in the Roxzone. The early segments indicate a slightly slower start than average, but improvements are evident as the race progresses, suggesting a need for better pacing strategy and perhaps a more aggressive start.

Segments to Improve:

  • Roxzone: Spending 02:09 slower than average in the Roxzone indicates significant delays in transitions between exercises. To improve this, focus on practicing quick transitions in training sessions. Incorporate drills that mimic the race-day scenario of moving from one exercise to the next, enhancing both physical readiness and mental preparedness for swift changes. A combination of cardiovascular exercises like high-intensity interval training (HIIT) with agility ladder drills can improve overall fitness and agility, reducing Roxzone time.
  • Farmers Carry (00:02:35): Being 00:21 slower than average suggests grip strength and endurance are limiting factors. Implement grip strengthening exercises such as dead hangs, farmer’s walks with progressively heavier weights, and wrist curls. Additionally, incorporate core stability workouts to improve posture and efficiency during the carry.
  • Sandbag Lunges (00:05:28): Falling 00:21 behind the average, focus on enhancing lower body strength and endurance. Include lunges with varying weights and plyometric exercises like jump squats to build power. Practicing lunges with a sandbag specifically will also help acclimate to the race-day scenario, improving technique and endurance.
  • Wall Balls (00:06:06): Being 00:28 faster than average showcases strength but still presents an opportunity for improvement. Work on squat depth and explosive power through exercises such as thrusters and medicine ball slams. Emphasize form to ensure maximum efficiency and power generation during each rep.

Race Strategies:

  • Start Strong: Given the observation of a slow start in the early running segments, Xisco should focus on a slightly more aggressive start without expending too much energy. Warming up with dynamic stretches and short, fast-paced runs can prepare the body for an explosive start.
  • Pacing: Throughout the race, maintain a consistent pace that challenges but doesn't overextend. Use training runs to establish a sustainable pace that can be slightly pushed during the race. Split the race into sections, setting goals for each to manage effort effectively.
  • Strength Training Focus: Considering the total running time suggests a runner’s profile, integrating strength training specifically tailored to improve performance in identified weaker segments can provide a balanced approach. This includes targeted exercises for grip, lower body, and core stability.
  • Transitions Practice: Simulate race-day conditions by setting up a circuit that includes running and all the HYROX exercises. Practice moving quickly and efficiently from one exercise to the next to cut down Roxzone time. This not only improves physical agility but also enhances mental readiness for the rapid switch of focus required on race day.

By addressing these areas with focused training and strategic race pacing, Xisco can significantly improve his performance in future HYROX races, potentially moving up in both his age group and overall rankings.

Similar Athletes
Fitzgerald Thomas 2023 Glasgow 01:26:57
Ratcliffe Alex 2023 Glasgow 01:27:05
Mcgovern John 2024 Manchester 01:26:49
Sonnekalb Tobias 2024 Frankfurt 01:27:12
Zoller Yanik 2024 Frankfurt 01:26:43
Houtman Stefan 2023 Rotterdam 01:26:55
Moss Steve 2024 London 01:26:43
O'Neill Ruairi 2024 Malaga 01:26:48
Schlichenmaier Tom 2023 Hamburg 01:27:11
Friesen Eugen 2021 Hamburg 01:27:10

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