Gomes Carlos
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
157 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 157 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 157 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Gomes Carlos'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 Gomes Carlos'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 157 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 Gomes Carlos'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 Gomes Carlos'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
14:52.
Check the detail of the improvement plan below.
12:15
Potential Improvement
82.4%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Carlos Gomes showcased a commendable performance in the 2024 Rotterdam HYROX, finishing in the top 68% of all athletes and top 65% in his age group. His overall time was 02:13:03. Notably, Carlos excelled in strength-based segments such as the Sled Push, Sled Pull, Burpees Broad Jump, and Wall Balls, indicating a strong strength profile. However, his total running time was 04:14 slower than average, suggesting that while Carlos has a solid base in strength exercises, his running performance, especially in the latter half of the race, and transition times in the Roxzone, need improvement. It appears Carlos started the race at a pace that was too quick for his overall running endurance capabilities, as indicated by slower times in the final running segments and the Roxzone.
Segments to Improve:
- Running & Roxzone: Carlos's running, particularly in the later stages of the race, and his transition times significantly impacted his overall performance. To improve, Carlos should focus on increasing his running endurance and speed through interval training, such as 400 to 800-meter repeats at a pace slightly faster than his race pace, coupled with short recovery periods. Additionally, incorporating plyometric exercises, such as box jumps and bounding drills, can enhance his running efficiency and speed. For transition improvements, practicing quick transitions between exercises in training sessions will help reduce Roxzone time. Drills that mimic the race day scenario, like transitioning from a strength exercise to a run, should be regularly incorporated into his training regimen.
- Rowing & Ski Erg: These segments, while not the weakest, still offer room for substantial improvement. For both rowing and Ski Erg, focusing on technique can lead to significant time gains. Carlos should work on maintaining a consistent stroke rate and improving his power output per stroke. Incorporating high-intensity interval training (HIIT) on the rower and Ski Erg, along with technique drills, will enhance his efficiency. For rowing, drills that emphasize the catch and drive phases can improve overall performance. Similarly, for the Ski Erg, focusing on arm, core, and back strength, along with proper technique, will ensure better performance.
Race Strategies:
- Pacing: Carlos should aim for a more conservative start to ensure he has enough energy reserved for a strong finish, particularly in the running segments. Splitting the race into thirds and aiming to keep a steady pace for the first two-thirds before gradually increasing the pace towards the end can help manage energy levels more effectively.
- Strength Training Focus: Given Carlos's strength in the specific exercise segments, maintaining and slightly improving this strength while focusing on running endurance will yield the best overall improvement. Strength training should be balanced with running training to avoid over-fatigue.
- Transitions Practice: Practicing swift transitions between exercises will decrease Roxzone time. Implementing specific drills that simulate the quick changeovers during training sessions will be beneficial. This could involve setting up a mock race scenario where Carlos moves from one exercise to the next, minimizing rest periods.
By addressing these specific areas of improvement with targeted training strategies and adopting more strategic race pacing, Carlos has the potential to significantly enhance his performance in future HYROX races. Balancing his undeniable strength capabilities with improved running endurance and efficiency will be key to climbing the ranks in his age group.
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