De Sousa Esteves Catarina Hyrox Result

Dive into this athlete’s performance at 2024 Rotterdam 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 Women 30-34 #132010 01:25:55 38th in AG | Top 31.4% 152nd | Top 26.0%
+01:28
45:44
Run Total
+00:12
05:43
Avg. Lap
+00:37
05:30
Best Lap
-00:28
34:49
Workout Total
-00:03
04:21
Avg. Workout
-00:58
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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire De Sousa Esteves Catarina'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 De Sousa Esteves Catarina'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 Women

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 De Sousa Esteves Catarina'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 Women

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 De Sousa Esteves Catarina'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 05:42. Check the detail of the improvement plan below.

02:34 Potential Improvement 45.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Run Total 02:34 45:44 to 43:10 45.0%
Burpees Broad Jump 02:08 07:26 to 05:18 37.4%
Ski Erg 00:29 05:24 to 04:55 8.5%
Sandbag Lunges 00:18 04:35 to 04:17 5.3%
Farmers Carry 00:13 02:14 to 02:01 3.8%
Sled Push 00:00 02:13 to 02:13 0.0%
Sled Pull 00:00 04:36 to 04:36 0.0%
Rowing 00:00 05:07 to 05:07 0.0%
Wall Balls 00:00 03:14 to 03:14 0.0%

Splits Time

De Sousa Esteves Catarina Perfect Race
Splits Total Average Total
Running 1 05:40 00:00 04:56 +00:44 00:00 +00:00
Ski Erg 05:24 05:40 05:01 +00:23 04:56 +00:44
Running 2 05:30 11:04 05:17 +00:13 09:57 +01:07
Sled Push 02:13 16:34 02:36 -00:23 15:14 +01:20
Running 3 05:37 18:47 05:33 +00:04 17:50 +00:57
Sled Pull 04:36 24:24 05:27 -00:51 23:23 +01:01
Running 4 05:49 29:00 05:35 +00:14 28:50 +00:10
Burpees Broad Jump 07:26 34:49 05:41 +01:45 34:25 +00:24
Running 5 05:52 42:15 05:42 +00:10 40:06 +02:09
Rowing 05:07 48:07 05:17 -00:10 45:48 +02:19
Running 6 05:44 53:14 05:36 +00:08 51:05 +02:09
Farmers Carry 02:14 58:58 02:10 +00:04 56:41 +02:17
Running 7 05:39 01:01:12 05:36 +00:03 58:51 +02:21
Sandbag Lunges 04:35 01:06:51 04:29 +00:06 01:04:27 +02:24
Running 8 05:55 01:11:26 05:57 -00:02 01:08:56 +02:30
Wall Balls 03:14 01:17:21 04:36 -01:22 01:14:53 +02:28
Roxzone 05:28 01:25:55 06:26 -00:58 01:25:55
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Catarina De Sousa Esteves showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 7% overall and top 8% within her age group. Her overall time of 01:25:55 indicates a strong, well-rounded athlete. However, analysis reveals a slight leaning towards strength exercises as her stronger suit, given that her total running time was 00:57 slower than average, suggesting room for improvement in running efficiency and speed. Notably, her pacing appears to have started slower in the initial running segments but improved as the race progressed. This pacing strategy, alongside her superior performance in strength-focused segments like the Sled Push and Wall Balls, illustrates a hybrid athletic profile with a slight edge in strength over running.

Segments to Improve:

  • Burpees Broad Jump: Catarina's performance in the Burpees Broad Jump was significantly slower than average, highlighting this as a key area for improvement. To enhance her speed and efficiency in this segment, incorporating plyometric exercises such as jump squats, box jumps, and broad jumps into her training routine will be beneficial. Additionally, practicing burpees with an emphasis on explosive power and minimal ground contact time can help improve her overall performance in this exercise. Integrating interval training with burpees and broad jumps can also simulate the race conditions, improving her endurance and speed.
  • Total Running Time: With running being a slightly weaker area, focusing on improving cardiovascular endurance and running efficiency is crucial. Interval running, tempo runs, and long-distance runs should be the cornerstone of her training. Incorporating hill sprints and speed drills can also significantly improve her running economy. Strength training focused on lower body power, such as squats, lunges, and deadlifts, will provide the muscular endurance needed for sustained running performance.
  • Ski Erg: To improve her Ski Erg time, Catarina should focus on upper body endurance and power, particularly targeting the lats, shoulders, and core. Specific exercises such as lat pull-downs, seated rows, and core stabilization movements will be beneficial. Incorporating Ski Erg intervals into her training, focusing on maintaining a consistent pace and powerful pulls, will help reduce her time in this segment.
  • Sandbag Lunges: This segment requires both strength and endurance. To improve, Catarina should include weighted lunges, step-ups, and squats in her training to build leg strength and endurance. Sandbag training, focusing on carrying and moving with the sandbag, will also be directly beneficial, improving her technique and efficiency in this segment.

Race Strategies:

  • Start Pacing: Given her tendency to start slower in running segments, adopting a more aggressive start pace might benefit her overall time. However, this should be balanced to avoid early burnout. Practicing pacing strategies during training runs will help find the optimal race pace.
  • Transition Efficiency: Improving transition times between exercises, especially focusing on reducing rest in the roxzone, can shave valuable seconds off her total time. Simulating race conditions in training, including the sequence of exercises and transitions, can help improve her efficiency.
  • Strength and Endurance Balance: Given her slightly better performance in strength segments, maintaining her strength while improving her running stamina will be key. Incorporating more running-focused training days balanced with strength training will help achieve a more well-rounded performance.
  • Recovery Focus: Implementing active recovery and flexibility training into her routine will aid in muscle recovery and prevent injuries. This is crucial for maintaining a high volume of training necessary for improvements in both running and strength segments.

By focusing on these specific areas of improvement and implementing the suggested strategies, Catarina De Sousa Esteves has the potential to enhance her performance in future HYROX events significantly.

Similar Athletes
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Klinga Sophie 2023 Stockholm 01:26:24
Beech Jane 2024 Manchester 01:25:39
Gakhar Stuti 2024 Chicago Navy Pier 01:25:42
Twohig Sarah 2024 Dublin 01:25:43
Watters Kelly 2024 New York 01:26:06
Nadarajah Steph 2024 London 01:25:37

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