Costanzo Joseph
Hyrox Result
Dive into this athlete’s performance at 2024 Chicago Navy Pier 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
979 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 979 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 979 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Costanzo Joseph'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 Costanzo Joseph'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 979 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 Costanzo Joseph'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 Costanzo Joseph'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
04:18.
Check the detail of the improvement plan below.
02:39
Potential Improvement
61.6%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Jospeh Costanzo exhibited a strong performance in the 2024 Chicago Navy Pier event, finishing in the top 46% of all athletes and 47% in his age group. His overall time was 01:45:29 with a total running time of 00:50:00, which is 01:34 faster than the average time. This suggests that Joseph's running ability is a key strength in his performance. However, it is also indicative that he may benefit from augmenting his strength training regimen to further improve his overall performance.
Joseph started the race strong, with a time of 00:04:22 for Running 1, which is 00:50 faster than the average. Despite this, as the race progressed, his pace seemed to slow slightly. It's crucial to manage energy effectively throughout the race to maintain consistency in performance.
Segments to Improve
- Sandbag Lunges: This was Joseph's worst-performing segment with a time of 00:09:03, which is 02:25 slower than average. For improvement, Joseph could incorporate more lunge-based exercises into his training routine, such as weighted lunges and lunges with rotation. This can help to build strength and endurance in his lower body.
- Burpees Broad Jump: Joseph's performance in this segment was slower than average, indicating a need for improvement in explosive power. Incorporating plyometric exercises such as box jumps and power push-ups into his training routine could improve his performance in this segment.
- Roxzone: Joseph's Roxzone time was 00:09:29, which is 00:15 slower than the average. This suggests that he may need to improve his overall fitness level and transition time. High-intensity interval training (HIIT) can be effective in increasing overall fitness, while practicing transitions between exercises could help decrease his Roxzone time.
Race Strategies
Joseph's race strategy should focus on maintaining his strong start throughout the race. Since his running segments are strong, he should aim to conserve his energy during these parts and focus on pushing himself during the strength segments. He should also practice transitions between exercises to reduce his Roxzone time, which can have a significant impact on his overall time.
Joseph's training should also incorporate more strength-based exercises to balance his running ability. This could involve weightlifting or resistance training to improve his performance in segments such as the Sandbag Lunges and Burpees Broad Jump.
Finally, it could be beneficial for Joseph to incorporate more endurance training into his routine. This would help him maintain his performance level throughout the race, particularly during the later stages where his pace seemed to slow slightly.
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
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator