Sousa João
Performance Analysis
Dive into this athlete’s performance at 2024 Madrid 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.
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 Sousa João'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 Sousa João'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 Sousa João'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 Sousa João'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.
00:52
Potential Improvement
25.5%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
João Sousa's performance in the 2024 Madrid HYROX race places him solidly within the top tier of his age group and overall, indicating a robust training background and significant athleticism. His total running time was 02:28 faster than average, showcasing a strong runner profile. However, the Roxzone time being significantly slower suggests room for improvement in overall fitness and transition speed between exercises. João appears to have started the race somewhat conservatively, as indicated by a slower first running segment, but then demonstrated impressive running speeds in subsequent segments. His performance shows a hybrid profile with a slight inclination towards running, yet with notable strength exercise performances.
Segments to Improve:
- Roxzone: The excessive time spent in the Roxzone suggests a need for improved fitness and faster transitions. Implementing high-intensity interval training (HIIT) focused on quick recovery and rapid shifts between different types of exercises can help. Practicing specific transition drills, where João moves quickly from one exercise setup to another, can decrease downtime.
- Burpees Broad Jump: This segment indicates a potential lack of explosive power and coordination. Incorporating plyometric exercises, such as box jumps, squat jumps, and lunge jumps, will enhance explosive strength. Technique refinement, focusing on burpee efficiency and broad jump distance, can also lead to substantial improvements.
- Wall Balls: To improve time in this segment, João should focus on both strength and endurance in the upper body and core. Exercises like medicine ball throws, thrusters, and core stabilizing workouts (planks and Russian twists) could be beneficial. Emphasizing the fluidity of movement and consistency in wall ball height and squat depth is also crucial.
- Farmers Carry: This segment's slower time suggests grip strength and overall muscular endurance could be limiting factors. Incorporating grip strengthening exercises, such as dead hangs and farmer's walks with gradually increasing distance and weight, will be beneficial. Also, focus on full-body conditioning to improve endurance under load.
- Sandbag Lunges: A slightly slower time here could indicate a need for improved lower body strength and stability. Strengthening exercises like weighted lunges, step-ups, and single-leg deadlifts will enhance balance, power, and endurance in the legs. Practicing lunges with uneven weights can also help simulate the sandbag's instability.
Race Strategies:
- Start Strong but Steady: Given the initial slower running segment, João should consider starting with a slightly faster pace to avoid playing catch-up. However, it's crucial to balance this with the need to conserve energy for later stages.
- Transition Efficiency: Work on reducing Roxzone time by practicing swift and efficient transitions between exercises. This can be achieved through simulated race circuits in training, emphasizing quick shifts from running to strength exercises and back.
- Mid-Race Reassessment: João should use the mid-point of the race to evaluate his energy levels and adjust his pace accordingly. If feeling strong, he can slightly increase his pace, especially in strength segments where he has room for improvement.
- Explosive Finish: With a strong running profile, João should aim to capitalize on the final running segments, pushing harder as the finish line approaches. This strategy will help him make up time, especially if he has conserved energy effectively during the race.
By focusing on these areas of improvement and implementing the suggested strategies, João Sousa can enhance his performance in future HYROX races. Consistent effort in training, especially on identified weak segments, along with strategic race planning, will be key to climbing higher in the rankings.
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