Season 23/24 2023 Madrid (895) HYROX (756) Men (567) Sousa Nuno

Sousa Nuno Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

POR POR Flag Men 25-29 #144031 01:31:05 79th in AG | Top 83.2% 396th | Top 69.8%
-03:19
41:40
Run Total
-00:24
05:13
Avg. Lap
-01:02
03:45
Best Lap
+01:53
40:31
Workout Total
+00:14
05:03
Avg. Workout
+01:29
09:00
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 Sousa 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 Sousa 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 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 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 Sousa 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 04:23. Check the detail of the improvement plan below.

01:42 Potential Improvement 38.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:42 04:40 to 02:58 38.8%
Sled Pull 01:26 06:30 to 05:04 32.7%
Farmers Carry 00:33 02:46 to 02:13 12.5%
Burpees Broad Jump 00:16 05:51 to 05:35 6.1%
Rowing 00:13 05:05 to 04:52 4.9%
Ski Erg 00:07 04:37 to 04:30 2.7%
Sandbag Lunges 00:06 05:23 to 05:17 2.3%
Wall Balls 00:00 05:39 to 05:39 0.0%
Run Total 00:00 41:40 to 41:40 0.0%

Splits Time

Sousa Nuno Perfect Race
Splits Total Average Total
Running 1 03:45 00:00 04:48 -01:03 00:00 +00:00
Ski Erg 04:37 03:45 04:32 +00:05 04:48 -01:03
Running 2 04:49 08:22 05:12 -00:23 09:20 -00:58
Sled Push 04:40 13:11 03:05 +01:35 14:32 -01:21
Running 3 05:25 17:51 05:41 -00:16 17:37 +00:14
Sled Pull 06:30 23:16 05:17 +01:13 23:18 -00:02
Running 4 05:40 29:46 05:39 +00:01 28:35 +01:11
Burpees Broad Jump 05:51 35:26 05:52 -00:01 34:14 +01:12
Running 5 05:26 41:17 05:52 -00:26 40:06 +01:11
Rowing 05:05 46:43 04:56 +00:09 45:58 +00:45
Running 6 05:15 51:48 05:41 -00:26 50:54 +00:54
Farmers Carry 02:46 57:03 02:18 +00:28 56:35 +00:28
Running 7 05:09 59:49 05:40 -00:31 58:53 +00:56
Sandbag Lunges 05:23 01:04:58 05:32 -00:09 01:04:33 +00:25
Running 8 06:15 01:10:21 06:23 -00:08 01:10:05 +00:16
Wall Balls 05:39 01:16:36 07:06 -01:27 01:16:28 +00:08
Roxzone 09:00 01:31:05 07:31 +01:29 01:31:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Nuno Sousa performed well in the 2023 Madrid Hyrox race, finishing with an overall rank of 396 out of 756 athletes, placing him in the top 52% of participants. In his age group (25-29), he ranked 79 out of 122 athletes, putting him in the top 64%. His overall time was 01:31:05, with a total running time of 00:41:40, which was 01:48 faster than the average.

Nuno's best running lap was achieved in 00:03:45, which was 00:55 faster than the average. This indicates that he has good running capabilities and can perform well in running segments.

Segments to Improve


1. Roxzone:
Nuno's time spent in the Roxzone was 00:09:00, which was 01:28 slower than the average. This suggests that he may have rested more or took more time during transitions. To improve this segment, Nuno should focus on improving his overall fitness and reducing his transition time between exercises.

2. Sled Push:
Nuno's time for the Sled Push segment was 00:04:40, which was 01:15 slower than the average. To improve this segment, he can work on increasing his strength and power. Specific training exercises such as sled pushes, weighted sled drags, and explosive movements like box jumps can help improve his performance in this segment.

3. Sled Pull:
Nuno's time for the Sled Pull segment was 00:06:30, which was 00:52 slower than the average. To improve this segment, he can focus on developing his upper body strength and grip strength. Exercises like pull-ups, rows, and farmer's walks can help improve his performance in the Sled Pull.

4. Farmers Carry:
Nuno's time for the Farmers Carry segment was 00:02:46, which was 00:25 slower than the average. To improve this segment, he can work on increasing his grip strength and overall endurance. Specific exercises such as farmer's carries, deadlifts, and forearm exercises can help improve his performance in this segment.

5. Burpees Broad Jump:
Nuno's time for the Burpees Broad Jump segment was 00:05:51, which was 00:21 slower than the average. To improve this segment, he can focus on improving his explosive power and agility. Plyometric exercises like box jumps, burpees, and broad jumps can help improve his performance in this segment.

6. Rowing:
Nuno's time for the Rowing segment was 00:05:05, which was 00:14 slower than the average. To improve this segment, he can focus on improving his rowing technique and overall cardiovascular endurance. Incorporating rowing intervals and exercises that target the muscles used in rowing can help improve his performance in this segment.

Strategies


1. Pacing:
Nuno's overall pacing was well-balanced, with faster times in certain segments compared to the average. However, he should ensure that he maintains a consistent and sustainable pace throughout the race to avoid burning out early on.

2. Strength vs. Running:
Based on Nuno's faster total running time compared to the average, it appears that he has a stronger running profile. To enhance his performance further, he should continue to prioritize running training and endurance exercises. However, he should also focus on maintaining and improving his strength to excel in the strength-based segments.

3. Transition Time:
To improve the time spent in the Roxzone and overall transition time, Nuno should practice smooth and efficient transitions between exercises. He can simulate race scenarios during training sessions and focus on minimizing the time spent between exercises.

In conclusion, Nuno Sousa performed well in the 2023 Madrid Hyrox race, particularly excelling in running segments. To further improve his performance, he should focus on reducing his time spent in the Roxzone, and work on developing his strength and power for segments such as Sled Push, Sled Pull, and Farmers Carry. Additionally, he can enhance his explosive power and agility for segments like Burpees Broad Jump. With proper training strategies and techniques, Nuno can continue to enhance his performance and achieve even better results in future 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
Carter Russell 2024 Stockholm 01:31:19
Lücker Andreas 2023 Frankfurt 01:31:23
Logan Joshua 2024 Sydney 01:30:50
Roszkowski Michal 2024 Gdansk 01:30:37
Huynh Kaleb 2023 Anaheim 01:31:03
Kreutz Dominik 2024 Karlsruhe 01:30:46
Valentin Harvyn 2024 New York 01:30:59
Colombo Alberto 2024 Milan 01:30:46
Latourelle Dominique 2024 Marseille 01:30:52
Langer Dirk 2024 Berlin 01:31:04

Measure Your Performance Against Top Athletes

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