Season 23/24 2023 Valencia (624) HYROX (513) Men (386) Casa Javier

Casa Javier Hyrox Result

Dive into this athlete’s performance at 2023 Valencia 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.

Performance Highlights

ESP ESP Flag Men 40-44 #140022 01:38:35 48th in AG | Top 75.0% 303rd | Top 78.5%
-01:44
46:30
Run Total
-00:12
05:49
Avg. Lap
-00:02
05:01
Best Lap
-00:08
41:49
Workout Total
-00:01
05:13
Avg. Workout
+01:55
10:20
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 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 Casa 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 Casa 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 Casa 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 Casa 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 03:30. Check the detail of the improvement plan below.

01:24 Potential Improvement 40.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Push 01:24 04:42 to 03:18 40.0%
Sled Pull 01:07 06:45 to 05:38 31.9%
Ski Erg 00:23 05:02 to 04:39 11.0%
Rowing 00:18 05:21 to 05:03 8.6%
Sandbag Lunges 00:14 06:08 to 05:54 6.7%
Burpees Broad Jump 00:04 06:24 to 06:20 1.9%
Farmers Carry 00:00 01:53 to 01:53 0.0%
Wall Balls 00:00 05:34 to 05:34 0.0%
Run Total 00:00 46:30 to 46:30 0.0%

Splits Time

Casa Javier Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 05:04 -00:03 00:00 +00:00
Ski Erg 05:02 05:01 04:38 +00:24 05:04 -00:03
Running 2 05:37 10:03 05:31 +00:06 09:42 +00:21
Sled Push 04:42 15:40 03:18 +01:24 15:13 +00:27
Running 3 05:46 20:22 06:03 -00:17 18:31 +01:51
Sled Pull 06:45 26:08 05:46 +00:59 24:34 +01:34
Running 4 05:39 32:53 06:02 -00:23 30:20 +02:33
Burpees Broad Jump 06:24 38:32 06:36 -00:12 36:22 +02:10
Running 5 05:57 44:56 06:17 -00:20 42:58 +01:58
Rowing 05:21 50:53 05:06 +00:15 49:15 +01:38
Running 6 05:50 56:14 06:07 -00:17 54:21 +01:53
Farmers Carry 01:53 01:02:04 02:30 -00:37 01:00:28 +01:36
Running 7 05:57 01:03:57 06:05 -00:08 01:02:58 +00:59
Sandbag Lunges 06:08 01:09:54 06:10 -00:02 01:09:03 +00:51
Running 8 06:46 01:16:02 07:04 -00:18 01:15:13 +00:49
Wall Balls 05:34 01:22:48 07:53 -02:19 01:22:17 +00:31
Roxzone 10:20 01:38:35 08:25 +01:55 01:38:35
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Javier Casa performed well in the Hyrox race in Valencia, finishing with an overall rank of 303 out of 513 athletes, placing him in the top 59% of participants. In his age group (40-44), he ranked 48 out of 79 athletes, which is in the top 60%. His overall time was 01:38:35, with a total running time of 00:46:30, which was 00:36 slower than the average.

Javier's best running lap was 00:05:01, indicating a good burst of speed during that segment. However, there were certain areas where he lost time, such as the Roxzone, Sled Push, Run Total, Sled Pull, Ski Erg, Rowing, Running 1, Best Lap, and Running 2. These segments require special attention to improve his performance.

Segments to Improve


1. Roxzone (00:
10:20) - Javier spent 01:52 more than the average time in the Roxzone. To improve this segment, he needs to focus on improving his overall fitness and reducing his transition time. Incorporating circuit training that involves quick transitions between exercises can help improve his efficiency.

2. Sled Push (00:
04:42) - Javier was 01:02 slower than the average time in the Sled Push segment. To enhance his performance in this area, he should focus on strengthening his lower body and core muscles. Exercises like squats, lunges, and deadlifts can help improve his pushing power. Additionally, practicing proper technique and body positioning during the sled push will also contribute to better performance.

3. Run Total (00:
46:30) - Javier's total running time was 00:36 slower than the average. To improve his running performance, he should incorporate interval training into his routine. High-intensity interval training (HIIT) sessions, alternating between sprints and recovery periods, will help improve his speed and endurance. Additionally, incorporating hill sprints and tempo runs will further enhance his running abilities.

4. Sled Pull (00:
06:45) - Javier was 00:35 slower than the average time in the Sled Pull segment. To improve in this area, he should focus on strengthening his upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries will help develop the necessary strength and endurance for the Sled Pull. Additionally, practicing proper form and technique during the pull will also contribute to better performance.

5. Ski Erg (00:
05:02) - Javier was 00:23 slower than the average time in the Ski Erg segment. To improve his performance on the Ski Erg, he should focus on improving his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and shoulder exercises like overhead presses and lateral raises will help improve his performance on the Ski Erg.

6. Rowing (00:
05:21) - Javier was 00:18 slower than the average time in the Rowing segment. To improve his rowing performance, he should focus on improving his overall cardiovascular endurance and technique. Incorporating rowing intervals and steady-state rowing sessions into his training routine will help improve his rowing efficiency and speed. Additionally, practicing proper technique, including a strong and efficient stroke, will contribute to better performance.

7. Running 1 (00:
05:01) - Javier was 00:13 slower than the average time in the Running 1 segment. To improve his performance in this segment, he should focus on increasing his speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running pace and overall performance.

8. Best Lap (00:
05:01) - Javier's best lap time was good, indicating a burst of speed. To maintain this level of performance throughout the race, he should focus on pacing himself properly. Incorporating long-distance runs at a steady pace into his training routine will help develop his endurance and improve his ability to maintain a consistent speed.

9. Running 2 (00:
05:37) - Javier was 00:12 slower than the average time in the Running 2 segment. To improve his performance in this segment, he should focus on increasing his speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running pace and overall performance.

Strategies


- Pacing: Javier should work on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can prevent him from reaching his full potential. He should practice pacing himself during training runs and focus on finding a sustainable pace that allows him to maintain a steady speed.

- Transition Efficiency: To improve his overall time and performance, Javier should focus on reducing his transition time between exercises. Practicing quick and efficient transitions during training sessions will help him save valuable time during the race.

- Strength Training: Javier should incorporate strength training exercises into his training routine to improve his overall strength and power. A combination of compound exercises like squats, deadlifts, and bench presses, along with functional movements like farmer's carries and sled pushes, will help him excel in the strength-focused segments of the race.

- Endurance Training: To improve his overall endurance, Javier should incorporate long-distance runs, interval training, and tempo runs into his training routine. This will help him build the necessary cardiovascular fitness to sustain a steady pace throughout the race.

- Technique Focus: Javier should pay close attention to his technique during each segment of the race. Practicing proper form and technique for exercises like sled pushes, sled pulls, and rowing will not only improve his performance but also help prevent injuries.

In conclusion, Javier Casa performed well in the Hyrox race in Valencia, but there are areas where he can improve to enhance his overall performance. By focusing on specific training strategies and techniques tailored to address the identified areas of improvement, Javier can enhance his overall fitness, reduce transition times, and excel in future races.

Similar Athletes
Neukamm Yannick 2024 Stuttgart 01:38:44
Whitby Paul 2023 London 01:38:17
Robinson Michael 2024 Glasgow 01:38:59
Marques Perales Jorge 2022 Bremen 01:38:21
Wagner Markus 2019 Wien 01:38:22
Lok King Heng Jonathan 2023 Hong Kong 01:38:44
Woods Graeme 2024 World Championships Nice 01:39:01
Asberger Edgar 2024 Karlsruhe 01:38:47
Robb Andy 2023 Dublin 01:38:15
Velis Floris 2022 Maastricht 01:38:41

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