Season 23/24 2024 Madrid (1193) HYROX (1021) Men (712) Costa Fernando

Costa Fernando Hyrox Result

Dive into this athlete’s performance at 2024 Madrid 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

POR POR Flag Men #131032 01:21:53 🥈 in AG | Top 0.3% 291st | Top 40.9%
-02:56
38:05
Run Total
-00:21
04:46
Avg. Lap
+00:05
04:30
Best Lap
+01:14
35:48
Workout Total
+00:09
04:28
Avg. Workout
+01:43
08:03
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 Costa Fernando'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 Costa Fernando'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 Costa Fernando'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 Costa Fernando'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 03:29. Check the detail of the improvement plan below.

01:07 Potential Improvement 32.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:07 05:38 to 04:31 32.1%
Farmers Carry 00:38 02:34 to 01:56 18.2%
Sled Pull 00:37 04:58 to 04:21 17.7%
Sled Push 00:36 03:08 to 02:32 17.2%
Wall Balls 00:25 06:02 to 05:37 12.0%
Rowing 00:06 04:44 to 04:38 2.9%
Ski Erg 00:00 04:17 to 04:17 0.0%
Burpees Broad Jump 00:00 04:27 to 04:27 0.0%
Run Total 00:00 38:05 to 38:05 0.0%

Splits Time

Costa Fernando Perfect Race
Splits Total Average Total
Running 1 05:23 00:00 04:30 +00:53 00:00 +00:00
Ski Erg 04:17 05:23 04:23 -00:06 04:30 +00:53
Running 2 04:38 09:40 04:47 -00:09 08:53 +00:47
Sled Push 03:08 14:18 02:46 +00:22 13:40 +00:38
Running 3 04:40 17:26 05:11 -00:31 16:26 +01:00
Sled Pull 04:58 22:06 04:40 +00:18 21:37 +00:29
Running 4 04:37 27:04 05:09 -00:32 26:17 +00:47
Burpees Broad Jump 04:27 31:41 04:58 -00:31 31:26 +00:15
Running 5 04:40 36:08 05:19 -00:39 36:24 -00:16
Rowing 04:44 40:48 04:44 +00:00 41:43 -00:55
Running 6 04:44 45:32 05:12 -00:28 46:27 -00:55
Farmers Carry 02:34 50:16 02:06 +00:28 51:39 -01:23
Running 7 04:30 52:50 05:10 -00:40 53:45 -00:55
Sandbag Lunges 05:38 57:20 04:50 +00:48 58:55 -01:35
Running 8 04:58 01:02:58 05:41 -00:43 01:03:45 -00:47
Wall Balls 06:02 01:07:56 06:07 -00:05 01:09:26 -01:30
Roxzone 08:03 01:21:53 06:20 +01:43 01:21:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Fernando Costa's performance in the 2024 Madrid HYROX race places him as a formidable competitor, especially impressive within his age group of 55-59, where he secured a top 12% position. Overall, Fernando ranked in the top 31% of all athletes, a commendable achievement given the broad competitive field. His total running time was significantly faster than average, suggesting a strong runner profile. However, his performance in the roxzone indicates potential for improvement in overall fitness and transition times. The analysis suggests that Fernando started the race slightly slower than average but gained momentum, performing exceptionally well in the running segments as the race progressed.

Segments to Improve

  • Sandbag Lunges & Sled Pull: These strength-based exercises were among Fernando's weaker segments. Incorporating more functional strength training, focusing on lower body power and endurance, will be beneficial. Specific exercises like weighted lunges, deadlifts, and kettlebell swings will develop the required muscle groups. Additionally, practicing sled pulls with incremental weight can help adapt his body to the demands of these segments.
  • Farmers Carry: To improve grip strength and endurance, which are crucial for the Farmers Carry, Fernando should include grip-specific exercises such as farmer's walks with increasing distances, dead hangs, and wrist curls. Integrating these into his routine will enhance his performance in this segment.
  • Roxzone: The slower than average roxzone time suggests a need for improved transition efficiency and overall fitness. High-intensity interval training (HIIT) can boost Fernando's cardiovascular fitness, while practicing quick transitions between exercises can reduce downtime during the race.

Race Strategies

  • Start Strong: Fernando's initial segments were slower than average, indicating a cautious start. While it's important to pace oneself, a slightly more aggressive start could position him better early on, leveraging his strong running capabilities without burning out.
  • Focus on Transition Efficiency: Minimizing time in the roxzone is crucial. Practicing quick transitions between running and strength exercises during training sessions can simulate race conditions, improving his speed and efficiency during the actual event.
  • Strength-Endurance Balance: Given Fernando's strong running profile, incorporating more strength-focused training, particularly targeting the legs and core, will help balance his performance. This includes integrating exercises that mimic race-day conditions, such as sled pushes and pulls, into long circuit training sessions to also enhance endurance.
  • Mental Preparation: Endurance races test not only physical but mental strength. Visualization techniques, where Fernando imagines executing each segment flawlessly, can prepare him mentally for the race, potentially improving his performance in weaker segments.

By addressing these specific areas of improvement and implementing targeted training strategies, Fernando Costa can elevate his performance in future HYROX races. Balancing his evident running strength with improved efficiency in strength segments and transitions will make him a more rounded and competitive athlete in his age group.

Similar Athletes
Faber Quentin 2024 Paris 01:21:46
Gil Corrales Aarón 2023 Malaga 01:22:22
김 도령 2024 Incheon 01:21:35
Jordan Daniel 2024 Stockholm 01:22:15
Hayley John 2023 Chicago - North American Open Championship 01:22:10
Macklan Nick 2024 Melbourne 01:21:35
Carney Joshua 2022 Los Angeles 01:21:31
Busche Deik 2022 Hamburg 01:21:32
Snape Steve 2023 Birmingham 01:22:06
Giese Max 2021 Stuttgart 01:21:53

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