Fonseca João Hyrox Result

Dive into this athlete’s performance at 2024 Malaga 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

POR POR Flag Men 25-29 #122044 01:34:12 74th in AG | Top 31.1% 424th | Top 34.5%
-00:50
45:39
Run Total
-00:06
05:42
Avg. Lap
+00:41
05:33
Best Lap
+01:28
41:22
Workout Total
+00:11
05:10
Avg. Workout
-00:38
07:16
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 Fonseca 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 Fonseca 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 Fonseca 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 Fonseca 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 05:05. Check the detail of the improvement plan below.

01:25 Potential Improvement 27.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:25 08:30 to 07:05 27.9%
Sled Push 01:16 04:23 to 03:07 24.9%
Farmers Carry 01:00 03:19 to 02:19 19.7%
Ski Erg 00:34 05:08 to 04:34 11.1%
Sled Pull 00:21 05:40 to 05:19 6.9%
Rowing 00:17 05:14 to 04:57 5.6%
Run Total 00:12 45:39 to 45:27 3.9%
Burpees Broad Jump 00:00 04:48 to 04:48 0.0%
Sandbag Lunges 00:00 04:20 to 04:20 0.0%

Splits Time

Fonseca João Perfect Race
Splits Total Average Total
Running 1 05:20 00:00 04:54 +00:26 00:00 +00:00
Ski Erg 05:08 05:20 04:34 +00:34 04:54 +00:26
Running 2 05:33 10:28 05:20 +00:13 09:28 +01:00
Sled Push 04:23 16:01 03:12 +01:11 14:48 +01:13
Running 3 05:43 20:24 05:52 -00:09 18:00 +02:24
Sled Pull 05:40 26:07 05:30 +00:10 23:52 +02:15
Running 4 05:48 31:47 05:51 -00:03 29:22 +02:25
Burpees Broad Jump 04:48 37:35 06:07 -01:19 35:13 +02:22
Running 5 05:54 42:23 06:03 -00:09 41:20 +01:03
Rowing 05:14 48:17 05:00 +00:14 47:23 +00:54
Running 6 05:47 53:31 05:52 -00:05 52:23 +01:08
Farmers Carry 03:19 59:18 02:24 +00:55 58:15 +01:03
Running 7 05:38 01:02:37 05:52 -00:14 01:00:39 +01:58
Sandbag Lunges 04:20 01:08:15 05:43 -01:23 01:06:31 +01:44
Running 8 05:59 01:12:35 06:40 -00:41 01:12:14 +00:21
Wall Balls 08:30 01:18:34 07:24 +01:06 01:18:54 -00:20
Roxzone 07:16 01:34:12 07:54 -00:38 01:34:12
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

João Fonseca's performance in the 2024 Malaga HYROX race places him in the top 22% of all athletes and the top 20% within his age group, demonstrating a strong competitive edge. A notable strength is his overall running time, which is 01:11 faster than the average, illustrating a runner profile. However, his performance in strength-based segments, particularly the Wall Balls, Sled Push, and Farmers Carry, indicates areas that require focused improvement. His pacing shows a mix of both too fast and too slow starts in different running segments, suggesting room for optimization in race strategy.

Segments to Improve:

  • Wall Balls: To improve in this area, João should focus on increasing his lower body strength and endurance. Squats, thrusters, and wall ball specific drills can help. Practicing wall balls with a slightly heavier ball than competition weight can also improve performance. Form correction, focusing on the depth of the squat and the efficiency of the throw, is essential.
  • Sled Push: This segment requires explosive leg power and core stability. Interval training with heavy sled pushes mixed with lighter, speed-focused pushes can improve both strength and speed. Incorporating leg press and dynamic leg exercises such as box jumps will also contribute to better performance.
  • Farmers Carry: Grip strength and core stability are crucial. João should incorporate grip strengthening exercises (e.g., dead hangs, farmer’s walk with increasing weight) and core stability work (e.g., planks, deadlifts) into his routine. Also, practicing the farmer's carry with slightly heavier weights than used in competition can help build endurance.

Race Strategies:

  • Optimize Pacing: Given the mix of faster and slower starts in running segments, João needs to work on finding a consistent pace that allows him to save energy for strength exercises while maintaining a competitive time. Interval training that mimics the race's structure, alternating between running and strength exercises, can help find and maintain this pace.
  • Transition Efficiency: The Roxzone time suggests that there is room for improvement in transition times between exercises. Practicing quick transitions in training sessions, focusing on minimizing rest and improving the efficiency of moving from one exercise to the next, will be beneficial.
  • Strength During Running: As João has a stronger running profile, incorporating compromised running scenarios in training where he runs immediately after performing strength exercises will help improve his performance in running segments post-strength challenges.

By focusing on these areas of improvement and implementing the suggested strategies and exercises, João Fonseca can turn his weaker segments into strengths and optimize his performance for future HYROX races.

Similar Athletes
Talarico Jonny 2023 Melbourne 01:34:22
Drewry James 2023 Birmingham 01:34:25
Germain Elouan 2024 Bordeaux 01:34:41
Unterhuber Lennart 2019 Hannover 01:34:30
Engel Maikel 2024 Rotterdam 01:34:27
Ko Wilson 2024 Hong Kong 01:34:12
Murphy Anthony 2023 Birmingham 01:34:08
Munnich Mark 2023 Dublin 01:33:58
Fitzgerald Paul 2023 Manchester 01:34:22
Poornasrkhakbaz Soheil 2019 Frankfurt 01:33:53

Measure Your Performance Against Top Athletes

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