Dive into this athlete’s performance at 2022 London 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 Da Costa Marc'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 Da Costa Marc'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 Da Costa Marc'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 Da Costa Marc'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 03:16. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:37 | 50:36 to 47:59 | 80.1% |
| Farmers Carry | 00:36 | 03:06 to 02:30 | 18.4% |
| Wall Balls | 00:03 | 07:53 to 07:50 | 1.5% |
| Ski Erg | 00:00 | 04:30 to 04:30 | 0.0% |
| Sled Push | 00:00 | 03:21 to 03:21 | 0.0% |
| Sled Pull | 00:00 | 05:27 to 05:27 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:48 to 05:48 | 0.0% |
| Rowing | 00:00 | 04:59 to 04:59 | 0.0% |
| Sandbag Lunges | 00:00 | 05:31 to 05:31 | 0.0% |
| Da Costa Marc | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:32 | 00:00 | 05:08 -00:36 | 00:00 +00:00 |
| Ski Erg | 04:30 | 04:32 | 04:40 -00:10 | 05:08 -00:36 |
| Running 2 | 05:04 | 09:02 | 05:35 -00:31 | 09:48 -00:46 |
| Sled Push | 03:21 | 14:06 | 03:25 -00:04 | 15:23 -01:17 |
| Running 3 | 06:07 | 17:27 | 06:07 +00:00 | 18:48 -01:21 |
| Sled Pull | 05:27 | 23:34 | 05:54 -00:27 | 24:55 -01:21 |
| Running 4 | 06:16 | 29:01 | 06:05 +00:11 | 30:49 -01:48 |
| Burpees Broad Jump | 05:48 | 35:17 | 06:37 -00:49 | 36:54 -01:37 |
| Running 5 | 06:19 | 41:05 | 06:22 -00:03 | 43:31 -02:26 |
| Rowing | 04:59 | 47:24 | 05:09 -00:10 | 49:53 -02:29 |
| Running 6 | 06:31 | 52:23 | 06:12 +00:19 | 55:02 -02:39 |
| Farmers Carry | 03:06 | 58:54 | 02:33 +00:33 | 01:01:14 -02:20 |
| Running 7 | 06:41 | 01:02:00 | 06:10 +00:31 | 01:03:47 -01:47 |
| Sandbag Lunges | 05:31 | 01:08:41 | 06:16 -00:45 | 01:09:57 -01:16 |
| Running 8 | 09:10 | 01:14:12 | 07:11 +01:59 | 01:16:13 -02:01 |
| Wall Balls | 07:53 | 01:23:22 | 08:13 -00:20 | 01:23:24 -00:02 |
| Roxzone | 09:11 | 01:40:18 | 08:41 +00:30 | 01:40:18 |
In terms of his splits, Marc's total running time was 00:50:36, which was 04:10 slower than the average. His best running lap was 00:04:32.
To improve the Run Total segment, Marc should focus on improving his overall fitness and reducing his transition time. This can be achieved through a combination of cardiovascular training, strength training, and practicing smooth and efficient transitions between exercises. Specific exercises and drills that can help include interval training, circuit training, and practicing quick and efficient transitions between different movements.
For Running 8, Marc should work on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help enhance his running performance. Additionally, focusing on proper running form and technique, such as maintaining a tall posture, engaging the core, and landing with a midfoot strike, can also contribute to improved running efficiency.
To address the Roxzone segment, Marc should focus on improving his overall fitness and reducing his transition time. This can be achieved by incorporating high-intensity interval training (HIIT) into his training routine, as well as practicing quick and efficient transitions between exercises. Additionally, incorporating strength training exercises that target the muscles used during the Roxzone segment, such as lunges, squats, and planks, can help improve overall fitness and reduce transition time.
For Running 7 and Farmers Carry, Marc should focus on improving his running endurance and strength. This can be achieved through a combination of cardiovascular training, such as long-distance runs and interval training, and strength training exercises that target the muscles used during running and carrying heavy loads. Exercises such as lunges, squats, deadlifts, and farmer's carries can help improve both running endurance and strength.
Additionally, Marc should pay attention to his form and technique during each exercise. Proper form can help improve efficiency and reduce the risk of injury. Practicing each exercise beforehand and focusing on maintaining correct form during the race can lead to better overall performance.
Lastly, Marc should aim to minimize transition times between exercises. Practicing quick and efficient transitions during training can help save valuable time during the race.
Overall, by focusing on improving overall fitness, running endurance, and strength, while also paying attention to form and efficient transitions, Marc Da Costa can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Iovine Davide | 2023 Valencia | 01:40:45 | |
| Stocker Mark | 2023 Birmingham | 01:40:44 | |
| Keough Charlie | 2024 London | 01:40:06 | |
| Fisher Daniel | 2024 Köln | 01:40:21 | |
| Cook Shane | 2024 Perth | 01:40:32 | |
| Moritz Bastian | 2024 Frankfurt | 01:39:56 | |
| Olin Armas Fernando | 2024 Mexico City | 01:40:15 | |
| Schoonen Bram | 2024 Amsterdam | 01:39:59 | |
| Hunter Jon | 2024 Manchester | 01:39:52 | |
| Schubert Alexander | 2023 Hamburg | 01:39:56 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 London | 01:35:45 | |
| 2023 London | 01:26:00 | |
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