Costa David
Hyrox Result
Dive into this athlete’s performance at 2024 Sydney 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 Costa David'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 Costa David'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 Costa David'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 Costa David'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
06:38.
Check the detail of the improvement plan below.
04:03
Potential Improvement
61.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
David Costa delivered a commendable performance at the 2024 Sydney Hyrox event, with an overall rank of 376, placing him in the top 35% overall and top 25% within his age group. His overall time was 01:23:51. Despite a strong showing in strength events like Wall Balls and Sled Push, his total running time was 02:51 slower than average, indicating a potential area for improvement. David's early pacing was effective, starting strong with his best running lap at the beginning. However, his performance dipped considerably in later running segments, especially Running 8, which suggests he may have started too fast and struggled to maintain his pace. This aligns with a runner profile that needs to balance endurance and strength more effectively.
Segments to Improve
- Running Performance: The most significant area for improvement is David's overall running time. To enhance his endurance and speed, consider incorporating interval training and tempo runs. These drills improve cardiovascular efficiency and help maintain a consistent pace throughout the race.
- Sandbag Lunges: With a time 00:46 slower than average, focus on improving leg strength and stability. Implement targeted exercises like weighted lunges, Bulgarian split squats, and core stability workouts to enhance performance.
- Burpees Broad Jump: To reduce the time lost here, work on explosive power and agility. Plyometric exercises such as box jumps, burpees with a focus on form, and agility ladder drills can help improve efficiency.
- Sled Pull: Improving grip strength and pulling power through deadlifts, rows, and resistance band exercises will aid in reducing the time spent on sled pulls.
- Farmers Carry: To improve this segment, focus on grip strength and core stability. Exercises like kettlebell carries, grip strengtheners, and planks will help reduce time.
Race Strategies
- Pacing Strategy: Implement a more conservative start to avoid burnout in the later stages of the race. Consider a negative split strategy, where the second half of the race is faster than the first, to maintain energy levels.
- Transition Efficiency: Improve transition times between exercise zones (Roxzone) by practicing quick transitions in training, simulating race conditions.
- Strength-Running Balance: Given David's strong performance in strength events, focus on integrating running drills with strength exercises to simulate race fatigue and improve compromised running ability.
- Nutritional Strategy: Ensure optimal energy levels throughout the race by implementing a nutrition plan that includes balanced pre-race meals and in-race fueling strategies.
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Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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