Dive into this athlete’s performance at 2024 Bilbao 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.
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 Molinos Martin Javier'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 Molinos Martin Javier'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 Molinos Martin Javier'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 Molinos Martin Javier'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
02:03.
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:
Javier Molinos Martin displayed a commendable performance in the 2024 Bilbao Hyrox race, finishing in the top 54% overall and top 52% within his age group. A standout aspect of Javier's race was his total running time, which was 02:08 faster than average, indicating a stronger running profile. This suggests that Javier excels in endurance and speed over distance. However, the data points to a need for improvement in strength-focused segments and transition times (Roxzone). Javier seems to start strong but may benefit from pacing strategies to maintain strength throughout the race. His profile leans towards that of a runner, suggesting a need for more strength training to balance his overall Hyrox performance.
Segments to Improve:
Roxzone: The Roxzone time was significantly slower than average, indicating longer rest periods or slower transitions. To improve, Javier should focus on enhancing overall fitness and reducing transition times. Drills like circuit training, incorporating quick transitions between exercises, can simulate race conditions and improve efficiency. High-intensity interval training (HIIT) can also boost aerobic capacity and recovery speed.
Sled Push: To improve in this strength-demanding segment, Javier should incorporate more lower body and core strength exercises into his routine. Specific exercises like weighted squats, leg presses, and sled push drills on varying resistance levels can help. Practicing the actual movement with progressive overload will directly translate to better performance.
Ski Erg: This segment requires both strength and endurance. Interval training on the Ski Erg, focusing on increasing stroke power and improving technique, can lead to better times. Additionally, incorporating upper body strength workouts, particularly for the back and shoulders, will improve endurance and power.
Sled Pull: Similar to the Sled Push, the Sled Pull requires significant lower body strength. Exercises like deadlifts, kettlebell swings, and specific sled pull training with incremental weight can enhance performance. Practicing the technique and focusing on maintaining posture can also reduce time.
Rowing: Improving rowing times can be achieved through a combination of technique refinement and endurance training. Practicing on the rower with intervals focusing on power strokes and consistent pace, complemented by cardiovascular training, will help decrease times. Core strengthening exercises will also support better rowing posture and power.
Race Strategies:
Pacing: Given Javier's tendency to start strong, he should focus on pacing strategies to conserve energy for strength segments and maintain a steady performance throughout the race. Dividing the race into sections and setting target times based on training performances can help manage effort levels more effectively.
Transition Training: To improve Roxzone times, Javier should practice quick transitions between running and strength exercises during training. Setting up a mini-circuit that mimics the race setup can help reduce transition times and improve overall race pace.
Strength Endurance: Since Javier has a stronger running profile, incorporating more strength training, focusing on endurance rather than just max strength, will balance his performance. Cross-training with cycling or swimming can also enhance cardiovascular endurance without the constant impact of running, aiding recovery.
Mental Preparation: Mental resilience and strategy play a crucial role in races like Hyrox. Visualization techniques, practicing mindfulness, and setting realistic yet challenging goals for each segment can help Javier remain focused and motivated throughout the race.
In summary, Javier shows great potential with his running prowess but needs to balance his performance with improved strength and efficiency in transitions. Tailoring his training to address these specific areas while maintaining his running ability will undoubtedly lead to a more competitive overall Hyrox performance.