Dive into this athlete’s performance at 2023 Houston 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 Saldana Sergio'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 Saldana Sergio'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 Saldana Sergio'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 Saldana Sergio'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 08:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:15 | 49:32 to 44:17 | 60.1% |
| Sled Pull | 01:38 | 06:44 to 05:06 | 18.7% |
| Sled Push | 01:08 | 04:07 to 02:59 | 13.0% |
| Farmers Carry | 00:30 | 02:43 to 02:13 | 5.7% |
| Wall Balls | 00:09 | 06:54 to 06:45 | 1.7% |
| Ski Erg | 00:04 | 04:34 to 04:30 | 0.8% |
| Burpees Broad Jump | 00:00 | 04:11 to 04:11 | 0.0% |
| Rowing | 00:00 | 04:50 to 04:50 | 0.0% |
| Sandbag Lunges | 00:00 | 05:12 to 05:12 | 0.0% |
| Saldana Sergio | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:48 | 00:00 | 04:47 +01:01 | 00:00 +00:00 |
| Ski Erg | 04:34 | 05:48 | 04:33 +00:01 | 04:47 +01:01 |
| Running 2 | 05:38 | 10:22 | 05:15 +00:23 | 09:20 +01:02 |
| Sled Push | 04:07 | 16:00 | 03:07 +01:00 | 14:35 +01:25 |
| Running 3 | 06:09 | 20:07 | 05:45 +00:24 | 17:42 +02:25 |
| Sled Pull | 06:44 | 26:16 | 05:21 +01:23 | 23:27 +02:49 |
| Running 4 | 06:13 | 33:00 | 05:43 +00:30 | 28:48 +04:12 |
| Burpees Broad Jump | 04:11 | 39:13 | 05:57 -01:46 | 34:31 +04:42 |
| Running 5 | 06:11 | 43:24 | 05:54 +00:17 | 40:28 +02:56 |
| Rowing | 04:50 | 49:35 | 04:57 -00:07 | 46:22 +03:13 |
| Running 6 | 06:03 | 54:25 | 05:44 +00:19 | 51:19 +03:06 |
| Farmers Carry | 02:43 | 01:00:28 | 02:20 +00:23 | 57:03 +03:25 |
| Running 7 | 06:27 | 01:03:11 | 05:43 +00:44 | 59:23 +03:48 |
| Sandbag Lunges | 05:12 | 01:09:38 | 05:33 -00:21 | 01:05:06 +04:32 |
| Running 8 | 07:06 | 01:14:50 | 06:28 +00:38 | 01:10:39 +04:11 |
| Wall Balls | 06:54 | 01:21:56 | 07:11 -00:17 | 01:17:07 +04:49 |
| Roxzone | 03:11 | 01:31:54 | 07:36 -04:25 | 01:31:54 |
His overall time of 01:31:54 is a respectable achievement. However, there are specific areas where he can improve to enhance his performance further. The total running time of 00:49:32 was 05:53 slower than the average, indicating that Sergio may need to focus more on his running ability and endurance.
Splits Analysis:
- Running 1: Sergio's time of 00:05:48 was 01:11 slower than the average. To improve this segment, he can work on increasing his speed and endurance through interval training and tempo runs. Incorporating hill sprints and fartlek workouts into his routine can also help him build strength and speed.
- Ski Erg: Sergio's time of 00:04:34 was only 00:02 slower than the average. This indicates that his performance in this segment was relatively strong, and he can maintain his current training regimen for the Ski Erg.
- Running 2: Sergio's time of 00:05:38 was 00:28 slower than the average. To improve this segment, he can focus on increasing his speed endurance by incorporating longer distance runs, such as steady-state runs and progression runs, into his training routine.
- Sled Push: Sergio's time of 00:04:07 was 00:36 slower than the average. To improve this segment, he can work on developing explosive power and strength in his lower body. Exercises such as squats, lunges, and deadlifts can help improve his ability to push the sled efficiently.
- Running 3: Sergio's time of 00:06:09 was 00:23 slower than the average. To improve this segment, he can focus on increasing his aerobic capacity and endurance through longer distance runs and interval training. Incorporating hill repeats and tempo runs can also help him build strength and speed in his running.
- Sled Pull: Sergio's time of 00:06:44 was 01:00 slower than the average. To improve this segment, he can work on developing upper body strength and endurance. Exercises such as pull-ups, rows, and farmer's carries can help improve his pulling ability and overall performance in this segment.
- Running 4: Sergio's time of 00:06:13 was 00:31 slower than the average. To improve this segment, he can focus on increasing his speed endurance through interval training and tempo runs. Incorporating fartlek workouts and hill sprints can also help him build strength and speed.
- Burpees Broad Jump: Sergio's time of 00:04:11 was 01:26 faster than the average. This segment showcased a strong performance from Sergio, and he can continue to maintain his current training regimen for burpees and broad jumps.
- Running 5: Sergio's time of 00:06:11 was 00:19 slower than the average. To improve this segment, he can focus on increasing his aerobic capacity and endurance through longer distance runs and interval training. Incorporating hill repeats and tempo runs can also help him build strength and speed in his running.
- Rowing: Sergio's time of 00:04:50 was only 00:04 faster than the average. This indicates that his performance in this segment was relatively strong, and he can maintain his current training regimen for rowing.
- Running 6: Sergio's time of 00:06:03 was 00:22 slower than the average. To improve this segment, he can focus on increasing his speed endurance through interval training and tempo runs. Incorporating fartlek workouts and hill sprints can also help him build strength and speed.
- Farmers Carry: Sergio's time of 00:02:43 was 00:19 slower than the average. To improve this segment, he can work on developing grip strength and endurance. Exercises such as farmer's carries, deadlifts, and kettlebell swings can help improve his performance in this segment.
- Running 7: Sergio's time of 00:06:27 was 00:46 slower than the average. To improve this segment, he can focus on increasing his aerobic capacity and endurance through longer distance runs and interval training. Incorporating hill repeats and tempo runs can also help him build strength and speed in his running.
- Sandbag Lunges: Sergio's time of 00:05:12 was 00:20 faster than the average. This segment showcased a strong performance from Sergio, and he can continue to maintain his current training regimen for sandbag lunges.
- Running 8: Sergio's time of 00:07:06 was 00:35 slower than the average. To improve this segment, he can focus on increasing his speed endurance through interval training and tempo runs. Incorporating fartlek workouts and hill sprints can also help him build strength and speed.
- Wall Balls: Sergio's time of 00:06:54 was 00:18 faster than the average. This segment showcased a strong performance from Sergio, and he can continue to maintain his current training regimen for wall balls.
- Roxzone: Sergio's time of 00:03:11 was 04:17 faster than the average. This indicates that Sergio performed well in transitioning between exercise zones. To maintain this strength, he can focus on improving his overall fitness and reducing transition time through efficient movements and quick decision-making.
To improve the performance in these segments, Sergio can incorporate the following drills, techniques, and training routines:
- Interval Training: Sergio can include interval training sessions in his training routine. This can involve alternating between periods of high-intensity running and recovery periods. For example, he can perform 400-meter repeats at a faster pace followed by a slower recovery jog.
- Tempo Runs: Sergio can incorporate tempo runs into his training to improve his speed endurance. Tempo runs involve running at a comfortably hard pace for an extended period. For example, he can run at a pace slightly faster than his race pace for 20-30 minutes.
- Hill Sprints: Incorporating hill sprints into Sergio's training routine can help improve his strength and speed. He can find a steep hill and sprint up it, focusing on maintaining good form and a quick turnover of the legs.
- Strength Training: Sergio can include strength training exercises that target the specific muscles used in the segments where he lost time. This can include exercises such as squats, lunges, deadlifts, pull-ups, rows, and kettlebell swings.
- Grip Strength Training: To improve performance in segments such as Farmers Carry, Sergio can incorporate grip strength exercises into his training routine. This can include exercises such as farmer's carries, deadlifts, and hanging from a bar for time.
- Pacing: Sergio should focus on maintaining a consistent pace throughout the race. It's crucial to avoid starting too fast and burning out before the finish line. By pacing himself appropriately, Sergio can ensure optimal energy utilization and sustained performance.
- Transitions: Sergio should aim to minimize transition times between exercise zones, as this can significantly impact his overall race time. By practicing efficient movements and quick decision-making during transitions in his training, Sergio can improve his transition times during the race.
- Mental Preparation: Sergio should mentally prepare himself for the race by visualizing success and positive outcomes. Developing a strong mental game can help him stay focused, motivated, and resilient during challenging segments of the race.
- Nutrition and Hydration: Proper nutrition and hydration before, during, and after the race are essential for optimal performance. Sergio should ensure he is adequately fueling his body with the right nutrients and staying hydrated to maintain energy levels and prevent fatigue.
By implementing these strategies and incorporating the suggested training techniques and exercises, Sergio Saldana can improve his performance in the HYROX race. With focused training and attention to the identified areas of improvement, Sergio can continue to excel in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Wersun Benjamin | 2024 Manchester | 01:32:11 | |
| Flak Thomas | 2024 Frankfurt | 01:31:28 | |
| Sazali Syazwan | 2024 Singapore National Stadium | 01:32:23 | |
| Gregory Chris | 2024 Manchester | 01:32:18 | |
| Maenhout Pieter | 2024 Madrid | 01:31:29 | |
| Galavotti Franco | 2024 Rimini | 01:32:21 | |
| Sugden Mark | 2024 Birmingham | 01:31:49 | |
| Joven Sebastian | 2018 Wien | 01:31:51 | |
| Cunningham Phil | 2024 Malaga | 01:31:48 | |
| Bazzoni Michele | 2024 Rimini | 01:31:45 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Houston | 01:22:00 | |
| 2022 Dallas | 01:36:44 | |
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
