Dive into this athlete’s performance at 2024 Amsterdam 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.
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 Da Cruz Paulino Ricardo'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 Da Cruz Paulino Ricardo'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 Da Cruz Paulino Ricardo'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 Da Cruz Paulino Ricardo'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
03:46.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Ricardo Da Cruz Paulino delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 1162, placing him in the top 37% of all participants. Within his age group, he ranked 291, showcasing a solid competitive standing. Despite a strong start with an impressive Running 1 split and a swift Ski Erg segment, Ricardo’s Total Running Time was 00:41 slower than the average, indicating a need to focus on enhancing his running endurance. His performance suggests a hybrid athlete profile, showing competence in both running and strength-based exercises but with room for improvement in running endurance. Ricardo's pacing strategy suggests a strong start but a gradual decline in running efficiency, indicating potential issues with fatigue or pacing consistency.
Segments to Improve
Run Total (00:02:28 slower than 25th percentile):
Focus on enhancing overall running endurance and efficiency. Implement interval training and tempo runs to build speed and aerobic capacity.
Incorporate long-distance runs and hill sprints to improve stamina and running form.
Wall Balls (00:01:12 slower than 25th percentile):
Work on form by ensuring proper squat depth and a consistent, powerful throw. Practice wall balls with varying weights to build muscle endurance.
Incorporate high-repetition, low-weight strength exercises to improve muscular endurance.
Sled Pull (00:01:05 slower than 25th percentile):
Build upper body and grip strength through exercises such as deadlifts, rows, and pull-ups.
Practice sled pulls with progressive overload to increase power and efficiency.
Roxzone (00:01:03 slower than 25th percentile):
Improve transition efficiency by practicing quick transitions between exercises in training sessions.
Enhance overall fitness through circuit training to reduce recovery time needed between stations.
Burpees Broad Jump (00:00:31 slower than 25th percentile):
Develop explosive power through plyometric exercises such as box jumps and bounding drills.
Focus on maintaining form and speed during high-repetition burpee sessions.
Sandbag Lunges (00:00:22 slower than 25th percentile):
Incorporate sandbag training in routine workouts to build strength and balance.
Practice lunges with added weights to improve stability and leg strength.
Race Strategies
Pacing Strategy: Focus on maintaining a consistent pace throughout the race, avoiding a rapid start that could lead to early fatigue. Use a heart rate monitor to manage exertion levels.
Transition Efficiency: Reduce transition times by practicing a quick and effective routine between exercises, focusing on minimizing rest periods.
Hydration and Nutrition: Implement a hydration and nutrition plan tailored to sustain energy levels throughout the race. Practice this plan during training to ensure it is effective and manageable.
Mental Preparation: Develop a mental strategy to maintain focus and motivation during the race, especially during more challenging segments.