Season 24/25 2024 Hong Kong (1481) HYROX (1453) Men (1033) Castillo Bill

Castillo Bill Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong 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 365 similar athletes.

Performance Highlights

PHI PHI Flag Men 35-39 #153012 02:01:45 235th in AG | Top 91.8% 902nd | Top 87.3%
-00:26
59:15
Run Total
+00:01
07:25
Avg. Lap
+00:23
06:13
Best Lap
-02:47
48:32
Workout Total
-00:20
06:04
Avg. Workout
+02:50
14:01
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 365 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 365 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Castillo Bill'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 Castillo Bill'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 365 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 Castillo Bill'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 Castillo Bill'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 05:53. Check the detail of the improvement plan below.

03:42 Potential Improvement 62.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:42 59:15 to 55:33 62.9%
Burpees Broad Jump 00:45 09:00 to 08:15 12.7%
Sled Pull 00:38 07:48 to 07:10 10.8%
Rowing 00:25 05:56 to 05:31 7.1%
Farmers Carry 00:23 03:27 to 03:04 6.5%
Ski Erg 00:00 04:55 to 04:55 0.0%
Sled Push 00:00 02:29 to 02:29 0.0%
Sandbag Lunges 00:00 05:51 to 05:51 0.0%
Wall Balls 00:00 09:06 to 09:06 0.0%

Splits Time

Castillo Bill Perfect Race
Splits Total Average Total
Running 1 05:52 00:00 05:56 -00:04 00:00 +00:00
Ski Erg 04:55 05:52 04:58 -00:03 05:56 -00:04
Running 2 06:13 10:47 06:27 -00:14 10:54 -00:07
Sled Push 02:29 17:00 04:08 -01:39 17:21 -00:21
Running 3 06:14 19:29 07:15 -01:01 21:29 -02:00
Sled Pull 07:48 25:43 07:15 +00:33 28:44 -03:01
Running 4 07:31 33:31 07:20 +00:11 35:59 -02:28
Burpees Broad Jump 09:00 41:02 08:26 +00:34 43:19 -02:17
Running 5 10:05 50:02 07:46 +02:19 51:45 -01:43
Rowing 05:56 01:00:07 05:32 +00:24 59:31 +00:36
Running 6 07:47 01:06:03 07:24 +00:23 01:05:03 +01:00
Farmers Carry 03:27 01:13:50 02:57 +00:30 01:12:27 +01:23
Running 7 06:31 01:17:17 07:26 -00:55 01:15:24 +01:53
Sandbag Lunges 05:51 01:23:48 07:54 -02:03 01:22:50 +00:58
Running 8 09:07 01:29:39 09:41 -00:34 01:30:44 -01:05
Wall Balls 09:06 01:38:46 10:09 -01:03 01:40:25 -01:39
Roxzone 14:01 02:01:45 11:11 +02:50 02:01:45
Based on 365 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Bill, you crushed it out there in Hong Kong! Finishing with an overall time of 02:01:45 puts you in the top 33% of a whopping 2712 athletes. That's no small feat! You also ranked 235th in your age group, which is in the top 91%. Not too shabby! 🏆

One highlight that jumps out is your total running time of 59:15, which is 30 seconds faster than the average. Clearly, you've got some wheels! Your best running lap of 6:13 shows that when you're in your element, you're speedy. However, we did see some pacing inconsistencies, especially in the first running segment where you came in 3 seconds slower than average. It seems like you might have started a bit too fast—just like a kid on a sugar rush! Remember, it’s all about finding that sweet spot between speed and sustainability.

With a strong running profile, it looks like we need to dial in your strength training. It's time to pump those muscles, my friend! 💪

Segments to Improve:

Now, let's dive into the segments where you can really elevate your game. Here are the key areas to focus on:

  • Roxzone: 14:01 (02:48 slower than average)
  • Your transition time is definitely an area for improvement. This means you might be resting a bit too long or taking too long to switch between exercises. To tackle this, practice quick transitions in training. Set up a mini circuit where you move from one exercise to the next with minimal rest. Aim for a 5-second transition between exercises. For instance, after finishing your last burpee, hop straight into your next run without a breather. Do this in a training session at least once a week.

  • Burpees Broad Jump: 9:00 (00:34 slower than average)
  • Burpees can be a love-hate relationship, can’t they? To improve your speed here, focus on explosive power. Incorporate plyometric drills such as box jumps and jump squats into your routine. Also, practice burpees with a focus on form: keep your core tight and your movements fluid. Time yourself during drills and aim to decrease your time each week.

  • Sled Pull: 7:48 (00:36 slower than average)
  • Looks like the sled was a bit of a monster for you! To get stronger here, focus on your leg strength. Exercises like lunges and deadlifts can help. Incorporate sled pulls in your training but perform them with varying weights. Aim for a few sessions where you go heavier and a few where you practice speed. Don’t be afraid to channel your inner superhero when pulling that sled!

  • Farmers Carry: 3:27 (00:28 slower than average)
  • Farmers carry can be deceptively tough! To improve, add heavier carries into your training. Grab some kettlebells or dumbbells and practice walking with them for time or distance. Focus on keeping your core engaged and shoulders back. Maybe even add a quirky little “farmer’s dance” at the end to keep it fun! 💥

  • Wall Balls: 9:06 (01:02 slower than average)
  • To get your wall balls faster, focus on your squat depth and rhythm. Practice the movement with lighter medicine balls, ensuring you’re hitting a proper squat before launching. Speed is key, so turn on some music that gets you pumped and go for a set where you aim for max reps in a minute. It’s like a dance party, but with a ball! 🕺

Race Strategies:

For your next race, here are some strategies to keep in mind:

  • Pacing: Start strong but not too strong! Find a comfortable rhythm during the first lap—not a sprint, but a solid pace that you can maintain.
  • Transitional Flow: Practice your transitions in training. Visualize each transition during your race to keep them smooth and quick.
  • Mindset: Stay positive and keep pushing through those tough segments. When fatigue sets in, remind yourself of your training and that you’ve conquered challenges before.
Conclusion:

Bill, you’re doing amazing things in your Hyrox journey. Your running prowess is impressive, but with a little work on those strength segments, you’ll be unstoppable. Remember, “Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success.” Keep pushing, and you’ll see those segments transform into strengths. 💪

As you gear up for your next race, keep your head high, your heart strong, and don’t forget to enjoy the ride. After all, what’s a workout without a little fun? Keep it up, and I can’t wait to see you crush your next race! You've got this! - The Rox-Coach

Similar Athletes
Serrano Murillo Carlos 2022 Valencia 02:01:39
Donnell Ian 2023 Dublin 02:01:38
Milligan Christopher 2024 Houston 02:01:56
Veldhuizen Julian 2024 Maastricht 02:01:42
Kolde Thomas 2019 Oberhausen 02:01:44
Anjamani Jay 2024 Melbourne 02:01:31
Ong Kai Min 2023 Singapore 02:01:53
Martinez Ben 2023 Dallas 02:01:20
Nedwed Markus 2019 Karlsruhe 02:01:42
Francis Bowman 2023 Barcelona 02:01:54

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