Rodriguez Castellano Hector Hyrox Result

Dive into this athlete’s performance at 2024 Fort Lauderdale 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 35-39 #100001 01:16:58 13th in AG | Top 16.9% 53rd | Top 14.2%
+01:59
40:41
Run Total
+00:15
05:05
Avg. Lap
-00:50
03:23
Best Lap
-01:38
30:53
Workout Total
-00:12
03:51
Avg. Workout
-00:18
05:28
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 Rodriguez Castellano Hector'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 Rodriguez Castellano Hector'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 Rodriguez Castellano Hector'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 Rodriguez Castellano Hector'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 04:28. Check the detail of the improvement plan below.

03:12 Potential Improvement 71.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:12 40:41 to 37:29 71.6%
Burpees Broad Jump 00:41 04:45 to 04:04 15.3%
Rowing 00:11 04:41 to 04:30 4.1%
Sled Push 00:10 02:27 to 02:17 3.7%
Sandbag Lunges 00:08 04:14 to 04:06 3.0%
Ski Erg 00:06 04:17 to 04:11 2.2%
Sled Pull 00:00 03:50 to 03:50 0.0%
Farmers Carry 00:00 01:44 to 01:44 0.0%
Wall Balls 00:00 04:55 to 04:55 0.0%

Splits Time

Rodriguez Castellano Hector Perfect Race
Splits Total Average Total
Running 1 03:23 00:00 04:16 -00:53 00:00 +00:00
Ski Erg 04:17 03:23 04:18 -00:01 04:16 -00:53
Running 2 04:56 07:40 04:33 +00:23 08:34 -00:54
Sled Push 02:27 12:36 02:37 -00:10 13:07 -00:31
Running 3 05:19 15:03 04:54 +00:25 15:44 -00:41
Sled Pull 03:50 20:22 04:21 -00:31 20:38 -00:16
Running 4 05:03 24:12 04:53 +00:10 24:59 -00:47
Burpees Broad Jump 04:45 29:15 04:32 +00:13 29:52 -00:37
Running 5 05:24 34:00 05:00 +00:24 34:24 -00:24
Rowing 04:41 39:24 04:36 +00:05 39:24 +00:00
Running 6 05:15 44:05 04:54 +00:21 44:00 +00:05
Farmers Carry 01:44 49:20 01:59 -00:15 48:54 +00:26
Running 7 05:24 51:04 04:53 +00:31 50:53 +00:11
Sandbag Lunges 04:14 56:28 04:28 -00:14 55:46 +00:42
Running 8 06:01 01:00:42 05:18 +00:43 01:00:14 +00:28
Wall Balls 04:55 01:06:43 05:40 -00:45 01:05:32 +01:11
Roxzone 05:28 01:16:58 05:46 -00:18 01:16:58
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Hector Rodriguez Castellano showcased a commendable performance in the 2024 Fort Lauderdale HYROX race, finishing in the top 16% of 310 athletes overall and ranking 13th in his age group (35-39). Notably, Hector started the race exceptionally well, with his first running split being significantly faster than average, indicating a strong start. However, his total running time was slower than average, suggesting that while Hector has a solid foundation in running, there is room for improvement in maintaining pace throughout the race. His performance in strength-based exercises like the Sled Push, Sled Pull, Farmers Carry, and Wall Balls was above average, indicating a more strength-oriented profile. Hector's pacing appeared to start strong but struggled to maintain this throughout the event, particularly in running segments following strength exercises.

Segments to Improve:

  • Total Running Time: Hector's total running time was slower than average, indicating a need to improve his endurance and pacing. Specific training should include interval training to improve speed and cardiovascular fitness, alongside long-distance runs to build endurance. Incorporating hill sprints and tempo runs can further enhance his running efficiency and stamina. Additionally, practicing running after performing strength exercises can help simulate race conditions and improve his running performance in later segments.
  • Burpees Broad Jump: This segment was significantly slower than average. To improve, Hector should focus on plyometric exercises to increase explosive power and agility. Exercises like box jumps, squat jumps, and lunge jumps can be beneficial. Improving core strength with planks and Russian twists will also enhance stability during the burpee component. Form correction, focusing on efficient movement and minimizing unnecessary motion, will further improve performance in this segment.
  • Roxzone: Hector's transition times indicate room for improvement in overall fitness and efficiency between exercises. Implementing circuit training that mimics the race's structure—alternating between strength exercises and short running or sprinting intervals—can improve transition times and overall fitness. Practicing quick transitions between exercises, with a focus on reducing rest times, will help in shaving off critical seconds in the Roxzone.

Race Strategies:

  • Pace Management: Hector should focus on starting the race at a controlled pace to conserve energy for consistent performance across all segments. Utilizing a heart rate monitor can help in maintaining the optimal intensity level throughout the race.
  • Strength Training Integration: Given Hector's strength in specific exercises, integrating strength training with endurance running in his training routine will enhance his ability to maintain running pace post-strength exercises. This includes sessions where running is immediately followed by strength exercises or vice versa.
  • Focus on Weaknesses: Allocating more training time to improve on weaker segments, particularly running and burpees broad jump, will yield significant improvements in overall time. This includes technique refinement and targeted strength and conditioning work.
  • Recovery and Nutrition: Emphasizing proper recovery techniques and nutrition can significantly affect performance. Incorporating active recovery, adequate hydration, and a balanced diet rich in nutrients will aid in muscle recovery and endurance building.

By focusing on these targeted improvements and implementing strategic adjustments to his training and race day approach, Hector Rodriguez Castellano can significantly enhance his performance in future HYROX races.

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
Similar Athletes
Woodhouse Mark 2024 Sydney 01:17:10
Hayes Kody 2024 Singapore 01:17:07
Durdle Chris 2024 London 01:16:31
Zaun Andreas 2022 Bremen 01:16:52
Steuber Noah 2022 Frankfurt 01:17:05
Vickerstaff Callum 2024 Hong Kong 01:16:28
Breard Bastien 2024 Marseille 01:16:37
Nélain Florent 2024 Bordeaux 01:17:19
Raisin Luke 2024 Sydney 01:16:48
Powell Andy 2023 Birmingham 01:17:23

Measure Your Performance Against Top Athletes

Other Results from this athlete
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