Dive into this athlete’s performance at 2024 Dallas 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.
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.
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.
This section showcases the entire Bermudez Mario'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 Bermudez Mario's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Bermudez Mario'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.
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 Bermudez Mario'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 03:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 00:57 | 03:35 to 02:38 | 29.5% |
| Sled Pull | 00:49 | 05:20 to 04:31 | 25.4% |
| Burpees Broad Jump | 00:25 | 05:15 to 04:50 | 13.0% |
| Rowing | 00:18 | 05:00 to 04:42 | 9.3% |
| Ski Erg | 00:17 | 04:38 to 04:21 | 8.8% |
| Run Total | 00:11 | 41:10 to 40:59 | 5.7% |
| Sandbag Lunges | 00:09 | 04:51 to 04:42 | 4.7% |
| Wall Balls | 00:07 | 06:00 to 05:53 | 3.6% |
| Farmers Carry | 00:00 | 01:57 to 01:57 | 0.0% |
| Bermudez Mario | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:24 | 00:00 | 04:33 +00:51 | 00:00 +00:00 |
| Ski Erg | 04:38 | 05:24 | 04:24 +00:14 | 04:33 +00:51 |
| Running 2 | 04:40 | 10:02 | 04:53 -00:13 | 08:57 +01:05 |
| Sled Push | 03:35 | 14:42 | 02:52 +00:43 | 13:50 +00:52 |
| Running 3 | 05:01 | 18:17 | 05:18 -00:17 | 16:42 +01:35 |
| Sled Pull | 05:20 | 23:18 | 04:49 +00:31 | 22:00 +01:18 |
| Running 4 | 05:06 | 28:38 | 05:16 -00:10 | 26:49 +01:49 |
| Burpees Broad Jump | 05:15 | 33:44 | 05:08 +00:07 | 32:05 +01:39 |
| Running 5 | 05:12 | 38:59 | 05:27 -00:15 | 37:13 +01:46 |
| Rowing | 05:00 | 44:11 | 04:46 +00:14 | 42:40 +01:31 |
| Running 6 | 05:02 | 49:11 | 05:18 -00:16 | 47:26 +01:45 |
| Farmers Carry | 01:57 | 54:13 | 02:09 -00:12 | 52:44 +01:29 |
| Running 7 | 05:09 | 56:10 | 05:17 -00:08 | 54:53 +01:17 |
| Sandbag Lunges | 04:51 | 01:01:19 | 04:58 -00:07 | 01:00:10 +01:09 |
| Running 8 | 05:41 | 01:06:10 | 05:51 -00:10 | 01:05:08 +01:02 |
| Wall Balls | 06:00 | 01:11:51 | 06:16 -00:16 | 01:10:59 +00:52 |
| Roxzone | 06:12 | 01:23:53 | 06:38 -00:26 | 01:23:53 |
Mario, let’s talk about your performance at the 2024 Dallas HYROX event! You finished with a strong overall time of 01:23:53, landing you in the top 9% of all athletes and 27th in your age group. That's no small feat! Your total running time of 00:41:15 was 50 seconds faster than average, indicating you’ve got a solid runner profile. However, your pacing in the first running segment could use a little fine-tuning—you started a bit slower than the average, which may have set the tone for some of your transitions. Remember, it's not just about how fast you can run; it’s about how well you can integrate strength with that speed in a HYROX setting. You’re like a fine wine—better when you’re well-rounded!
Now, let’s dive into the segments where there’s room for improvement. Here are the key areas that stood out, along with some actionable strategies to help you crush them next time:
To tackle the sled push, focus on building leg strength and power. Incorporate exercises like barbell squats, lunges, and sled drags into your routine. Aim for 3-4 sets of 5-10 reps with heavier weights, focusing on explosive power as you push. Remember, sled pushes are all about leg drive—your legs should feel like they can power a small car!
For the sled pull, consider implementing trap bar deadlifts and band-resisted rows to improve your pulling strength. Try 4-5 sets of 4-6 reps with moderate to heavy weights. Ensure your form is tight; we don’t want you pulling something other than the sled! Focus on keeping your core engaged throughout the movement.
Burpees can be a real energy zapper, but we can make them your best friend. Work on your explosive strength with box jumps and squat thrusts. Aim for high-intensity interval training (HIIT) sessions that include burpees—think 30 seconds on, 30 seconds off, for 4-5 rounds. You want those burpees to feel as smooth as a salsa dance!
For wall balls, increase your endurance and explosiveness with medicine ball slams and squat to press. Practice your form; getting that squat right is crucial. Consider doing sets of 10-15 reps, focusing on a powerful upward thrust to give that ball a good launch. Remember, aim for the target, not the neighbor’s window!
Your Roxzone time is actually solid, but there’s still room to tighten it up. Work on your overall fitness and transition drills. Practice quick transitions between exercises to maximize efficiency—you can even time yourself. Think of it as a race against your own shadow!
Focus on your rowing technique and endurance. Incorporate interval rowing sessions into your training, such as 500m sprints followed by 1 minute of rest. Pay attention to your stroke rate; a nice rhythm will save you energy for the rest of the race. Channel your inner boatman, not a struggling fish out of water!
When it comes to race day, strategy is key. Here are a few tips to keep in mind:
Mario, your performance in Dallas was nothing short of impressive! You’ve got the makings of a strong competitor. With focused training on those key segments and a solid race strategy, you’ll be moving up the ranks in no time. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, keep training, and keep believing in yourself. You’ve got this! 💪
Now go crush those workouts and show the sleds who’s boss. Until next time, this is The Rox-Coach, signing off! 🏆
| Similar Athletes | |||
|---|---|---|---|
| El Wahabi Abakkouy Ilias | 2024 Amsterdam | 01:23:59 | |
| van der Bel Jacco | 2021 Amsterdam | 01:24:06 | |
| Ulfving Johan | 2023 Stockholm | 01:24:09 | |
| Crinion Des | 2023 Dublin | 01:23:43 | |
| Ter Wal Chiel | 2024 Amsterdam | 01:24:07 | |
| Schunkert Jan Lukas | 2024 Berlin | 01:23:35 | |
| Halvorsen Carl | 2024 London | 01:24:12 | |
| Garrido Eliseo | 2023 Los Angeles | 01:24:19 | |
| Wakeham Simon | 2023 Birmingham | 01:24:00 | |
| Heemskerk Mark | 2023 Amsterdam | 01:24:16 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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