Dive into this athlete’s performance at 2024 New York 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.
Performance Highlights
BRA Men #104011 01:24:32
104th in
AG
| Top 11.6%
345th | Top 38.6%
+02:43
44:59
Run Total
+00:21
05:37
Avg. Lap
+00:37
05:07
Best Lap
-02:32
33:06
Workout Total
-00:19
04:08
Avg. Workout
-00:09
06:33
Roxzone
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 Prado Guilherme'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 Prado Guilherme'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 Prado Guilherme'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 Prado Guilherme'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
05:32.
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:
Guilherme Prado showcased a commendable performance in the 2024 New York Hyrox race, finishing in the top 23% overall and top 31% in his age group. This performance illustrates a balanced athlete with significant strengths in both endurance and strength exercises. Prado's total running time suggests a slight inclination towards strength rather than pure running, indicating a hybrid athlete profile. Notably, his pacing began aggressively, as seen in his first running segment, which was significantly faster than average. However, this initial fast pace might have contributed to slower times in subsequent running segments, particularly Running 2, indicating potential issues with pacing strategy and endurance over longer distances.
Segments to Improve:
Total Running Time: Prado's total running time was 02:22 slower than the average, highlighting an area for improvement. To enhance his running endurance and speed, interval training (such as 400 to 800-meter repeats) at a pace faster than his current race pace could be beneficial. Incorporating long, slow runs into his training regimen will also improve overall endurance. Focusing on running efficiency through drills like high knees, butt kicks, and strides can also contribute to better running performance.
Wall Balls: The Wall Balls segment was significantly slower than average. To improve, Prado should focus on developing lower body strength and power through squats, lunges, and plyometric exercises like box jumps and squat jumps. Practicing the wall ball exercise itself with emphasis on form—keeping the chest up and driving through the heels—will also be crucial. Incorporating core strengthening exercises will help maintain form during fatigue.
Roxzone: A slower Roxzone time indicates longer transition times or rest periods between exercises. Improving overall fitness through high-intensity interval training (HIIT) and practicing quicker transitions between exercises can reduce Roxzone time. Circuit training that mimics the race's structure (alternating between strength and cardio exercises) could also help in improving transition efficiency.
Burpees Broad Jump: This segment was another area where Prado lost time. Focusing on plyometric training to increase explosive power and practicing the burpee broad jump specifically for technique—such as optimizing the burpee phase to conserve energy and maximize the jump distance—will be beneficial. Core strengthening exercises will support better form and efficiency in this segment.
Race Strategies:
Pacing: Given the aggressive start and subsequent slowdown, adopting a more conservative pacing strategy at the beginning could help conserve energy for consistent performance across all segments. Utilizing a pacing watch or app during training to become more aware of his pace and energy expenditure can support this strategy.
Transitions: Minimizing time in the Roxzone will be crucial for overall performance improvement. Practicing quick transitions in training, such as setting up a mini-circuit that mimics the race's structure and focusing on reducing rest time between exercises, can be beneficial.
Strength and Endurance Balance: Since Prado appears to have a hybrid profile with a slight inclination towards strength, maintaining a balance in training between strength and endurance work is essential. Tailoring his regimen to include equal parts running and strength training, with a slight increase in focus on running, could yield better overall race times.
Mental Preparation: Endurance racing is as much a mental challenge as it is physical. Incorporating mental resilience training, such as visualization techniques, setting small, achievable goals during the race, and practicing mindfulness, can help Prado maintain focus and push through challenging segments of the race.