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.
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 Gatnau Alvarez Daniel'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 Gatnau Alvarez Daniel'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 Gatnau Alvarez Daniel'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 Gatnau Alvarez Daniel'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
04:07.
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
Daniel Gatnau Alvarez showcased a balanced performance in the 2024 Madrid HYROX race, securing a position in the top 41% of the 1509 participating athletes. His overall performance was marked by resilience, where he exhibited his fitness prowess in both strength and endurance categories. However, there is scope for improvement, especially in his running performance which was slower than the average. His pacing at the start of the race was slower, as indicated by the first running segment being 01:31 slower than the average. As the race progressed, his running time improved, indicating a more conservative start.
Despite a slower overall running time, Daniel excelled in strength-based exercises, such as Ski Erg, Sled Pull, Burpees Broad Jump, and Rowing, where he performed faster than the average time. These strengths indicate that Daniel is more strength-oriented, and with focused training, he can further improve his running time to enhance his overall performance.
Segments to Improve
Overall Running Time: Daniel's total running time was slower than the average by 01:52. This indicates a need for improvement in running endurance and speed. Incorporating interval training, such as sprint intervals, fartlek runs, and hill repeats, can help boost his running speed and endurance. Long, slow runs can also help build his aerobic capacity, while strength training exercises, such as lunges, squats, and deadlifts, can improve his leg strength for better running performance.
Roxzone: The Roxzone time was slower by 00:07 than the average, indicating more rest or transition time. To improve this, Daniel can work on reducing his transition time by practicing quick transitions during training. Additionally, incorporating high-intensity interval training (HIIT) can help improve his overall fitness and recovery time, enabling him to reduce rest time during the race.
Sandbag Lunges: This segment was slower by 00:27 than the average, indicating a need for improvement in lower body strength and endurance. To improve this, Daniel can incorporate weighted lunges, step-ups, and squats into his training routine to build muscle strength and endurance.
Sled Push: Daniel's performance in this segment was slower by 00:23 than the average, indicating a need for improvement in full-body strength and power. Incorporating plyometric exercises, such as box jumps, burpees, and power cleans, can help improve his explosive power for better sled push performance.
Wall Balls: Though Daniel performed faster than the average in this segment, there is room for improvement. Incorporating exercises like kettlebell swings, squat thrusts, and medicine ball slams can help improve his power and coordination for the wall balls segment.
Race Strategies
For better race performance, Daniel should consider implementing the following strategies:
Start conservatively, but aim to maintain a slightly faster pace than his current running segments. This can help him save energy for the later stages of the race.
Focus on quick transitions between exercises to save time. Practicing transitions during training can help make them more efficient during the race.
Optimize his strength in the strength-based exercises, but also invest more time in improving his running speed and endurance.
Ensure proper hydration and nutrition before and during the race to maintain energy levels and speed recovery between segments.