Dive into this athlete’s performance at 2024 Paris 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 Gonçalo João'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 Gonçalo João'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 Gonçalo João'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 Gonçalo João'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.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
João Gonçalo, with an overall rank of 335 out of 386 athletes, places in the top 86% of the participants in the 2024 Paris Hyrox race. Within his age group of 40-44, he ranks 46th out of 61 competitors, placing him in the top 75%. His overall time was 01:19:56, with a total running time of 00:39:05, which is 01:16 faster than average. This indicates that João has a strong runner profile, excelling in the running segments of the race.
João started the race strong, with his time in Running 1 being 00:57 faster than the average, placing him in the top 8 percentile. His performance remained above average in the following segments, with his best running lap recorded at 00:04:31. However, some segments such as the Sled Push, Sled Pull, and Roxzone, were slower than average, indicating areas for improvement.
Segments to Improve:
Sled Push: With a time of 00:04:06, João was 01:21 slower than the average for this segment. To improve in this area, João could incorporate strength training exercises into his routine, particularly focusing on lower-body and core strength. Squats, lunges, and planks can be beneficial. Additionally, practising the sled push with varying weight loads can help improve technique and build endurance.
Sled Pull: João's time in this segment was 00:05:38, which is 01:06 slower than the average. Similar to the Sled Push, improving in this area will require strength training, with a focus on the upper body and core. Exercises such as rows, pull-ups, and deadlifts can be beneficial. Practising the sled pull with correct form is also crucial.
Roxzone: With a time of 00:06:30, João was 00:28 slower than the average in the Roxzone. This indicates that he took longer rest periods or transitions between exercise zones. To enhance performance in this area, João should focus on improving his overall fitness and reducing transition time. High-intensity interval training (HIIT) can be effective in increasing cardiovascular fitness, while practising transitions can help reduce downtime.
Race Strategies:
For better race performance, João should consider the following strategies:
Consistent Pacing: Given João's strong performance in running, he should aim to maintain a steady pace throughout the race. Starting too fast can lead to premature fatigue, while starting too slow can make it challenging to make up time later in the race.
Strength Training: As identified in the segments to improve, João could benefit from incorporating more strength training into his fitness routine. This will not only help improve his performance in the strength-based segments but also enhance his overall endurance and race performance.
Transition Practice: By practising transitions between different exercises, João can reduce his downtime in the Roxzone, thereby improving his overall race time.