Dcosta Austin
Hyrox Result
Dive into this athlete’s performance at 2024 Singapore 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
242 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 242 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 242 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Dcosta Austin'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 Dcosta Austin'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 242 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 Dcosta Austin'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 Dcosta Austin'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
10:45.
Check the detail of the improvement plan below.
07:06
Potential Improvement
66.0%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Austin Dcosta's performance in the 2024 Singapore Hyrox race was commendable, with an overall time of 02:07:08, ranking him in the top 63% of all athletes and 68% in his age group. While his overall running time was slower than average by 02:41, his ability to perform strength exercises like the Sled Push and Wall Balls efficiently suggests a well-rounded athlete with a slight inclination towards strength-based activities. However, his pacing strategy was slightly inconsistent, starting strong in Running 1 but slowing down in subsequent running segments. This indicates a need for better pacing and endurance management throughout the race.
Segments to Improve
-
Sandbag Lunges: This segment was significantly slower than average. To improve:
- Strength Training: Introduce weighted lunges and step-ups to build leg strength and endurance.
- Technique Drills: Focus on maintaining an upright posture and consistent breathing to improve efficiency.
- Flexibility Exercises: Incorporate dynamic stretches for hip flexors and quads to enhance mobility.
-
Rowing: Slightly slower than average, indicating room for improvement in endurance and technique.
- Interval Training: Perform high-intensity intervals on the rowing machine to build cardiovascular endurance.
- Technique Focus: Work on stroke efficiency by maintaining a strong core and proper leg drive.
-
Ski Erg: A minor lag behind the average can be improved with:
- Upper Body Strength: Incorporate exercises like pull-ups and tricep extensions to enhance power.
- Form Correction: Ensure full extension and a smooth rhythm during practice sessions.
-
Roxzone: Although faster than average, further improvements can reduce transition times:
- Transition Drills: Practice quick transitions between exercises to minimize downtime.
- Overall Fitness: Enhance aerobic capacity with longer, steady-state cardio sessions to reduce fatigue.
Race Strategies
- Pacing Strategy: Begin the race at a sustainable pace to avoid burnout in the middle segments. Utilize splits data to gauge effort and ensure energy is conserved for later stages.
- Compromised Running: Practice running immediately after strength exercises like the Sled Push or Burpees Broad Jump to adapt to post-strength fatigue.
- Nutrition and Hydration: Plan pre-race meals and hydration strategies to maintain energy levels throughout the race.
- Mental Preparation: Focus on mental resilience techniques such as visualization and positive self-talk to maintain motivation during challenging segments.
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.
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