Dive into this athlete’s performance at 2024 Singapore National Stadium 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
155 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 155 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 155 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Mourao Nuno'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 Mourao Nuno'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 155 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 Mourao Nuno'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 Mourao Nuno'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
11:03.
Check the detail of the improvement plan below.
Based on 155 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Nuno Mourao delivered a commendable performance at the 2024 Singapore National Stadium, securing an overall rank of 904 out of 1325 athletes, placing him in the top 68%. Within his age group (30-34), he ranked 282nd out of 400 athletes, situating him in the top 70%. His overall time was 02:15:30, with a noteworthy total running time of 01:02:30, which was 03:10 faster than the average. This indicates a strong running capability, suggesting that he has a runner's profile and could benefit from focusing more on strength training. His pacing was consistent, showing strategic speed gains primarily in the early running segments.
Segments to Improve
Sled Pull (00:09:47, 01:21 slower than average)
Focus on enhancing upper body and core strength. Incorporate exercises such as sled drags, bent-over rows, and deadlifts into the training regimen.
Practice pulling techniques to improve form and efficiency. Use resistance bands to simulate the pulling motion.
Burpees Broad Jump (00:10:37, 01:05 slower than average)
Work on explosive power and endurance through plyometric drills like box jumps, burpees with a tuck jump, and squat jumps.
Improve cardiovascular endurance with high-intensity interval training (HIIT) sessions.
Wall Balls (00:12:34, 00:28 slower than average)
Enhance leg and shoulder strength with exercises like thrusters, goblet squats, and overhead presses.
Practice wall ball technique to improve accuracy and reduce fatigue.
Roxzone (00:12:36, 00:18 slower than average)
Improve transition speed and overall fitness. Focus on drills that simulate race conditions with quick transitions between exercises.
Farmers Carry (00:04:15, 01:02 slower than average)
Strengthen grip and core stability using exercises such as farmer's walks with increasing weights, kettlebell swings, and planks.
Race Strategies
Maintain Consistent Pacing: Start with a controlled pace, especially in the initial running segments, to conserve energy for strength-intensive exercises.
Optimize Transitions: Focus on smoother transitions between exercise zones to reduce time spent in the Roxzone. Practice moving efficiently between different exercise stations.
Strength-Endurance Balance: Incorporate hybrid training sessions combining running with immediate strength exercises to simulate race fatigue and improve overall endurance.