Costa Renato Hyrox Result

Dive into this athlete’s performance at 2024 Perth 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 232 similar athletes.

Performance Highlights

POR POR Flag Men 35-39 #181013 01:39:08 14th in AG | Top 100.0% 100th | Top 96.2%
+03:41
49:03
Run Total
+00:27
06:08
Avg. Lap
+00:47
05:25
Best Lap
-05:21
40:22
Workout Total
-00:40
05:02
Avg. Workout
+01:56
09:48
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 Pro 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 232 athletes with similar finish time in Hyrox Pro 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 232 athletes with similar finish time in Hyrox Pro Men

Pacing Quality

This section showcases the entire Costa Renato'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 Costa Renato'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 232 athletes with similar finish time in Hyrox Pro 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 Costa Renato'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 Pro 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 Costa Renato'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 06:19. Check the detail of the improvement plan below.

04:26 Potential Improvement 70.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Time Focus During Training
Run Total 04:26 49:03 to 44:37 70.2%
Burpees Broad Jump 00:42 06:10 to 05:28 11.1%
Farmers Carry 00:38 03:25 to 02:47 10.0%
Rowing 00:17 05:08 to 04:51 4.5%
Ski Erg 00:16 04:42 to 04:26 4.2%
Sled Push 00:00 02:57 to 02:57 0.0%
Sled Pull 00:00 06:42 to 06:42 0.0%
Sandbag Lunges 00:00 05:33 to 05:33 0.0%
Wall Balls 00:00 05:45 to 05:45 0.0%

Splits Time

Costa Renato Perfect Race
Splits Total Average Total
Running 1 06:15 00:00 04:37 +01:38 00:00 +00:00
Ski Erg 04:42 06:15 04:25 +00:17 04:37 +01:38
Running 2 05:25 10:57 05:05 +00:20 09:02 +01:55
Sled Push 02:57 16:22 04:34 -01:37 14:07 +02:15
Running 3 05:53 19:19 05:45 +00:08 18:41 +00:38
Sled Pull 06:42 25:12 08:17 -01:35 24:26 +00:46
Running 4 06:38 31:54 05:47 +00:51 32:43 -00:49
Burpees Broad Jump 06:10 38:32 05:43 +00:27 38:30 +00:02
Running 5 06:14 44:42 05:58 +00:16 44:13 +00:29
Rowing 05:08 50:56 04:53 +00:15 50:11 +00:45
Running 6 05:49 56:04 05:49 +00:00 55:04 +01:00
Farmers Carry 03:25 01:01:53 02:42 +00:43 01:00:53 +01:00
Running 7 06:08 01:05:18 05:52 +00:16 01:03:35 +01:43
Sandbag Lunges 05:33 01:11:26 06:21 -00:48 01:09:27 +01:59
Running 8 06:43 01:16:59 06:40 +00:03 01:15:48 +01:11
Wall Balls 05:45 01:23:42 08:48 -03:03 01:22:28 +01:14
Roxzone 09:48 01:39:08 07:52 +01:56 01:39:08
Based on 232 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Renato Costa demonstrated a strong performance in the 2024 Perth Hyrox race, ranking in the top 65% overall and in the top 51% within his age group. Despite a commendable effort, his total running time was 3:38 slower than the average, suggesting that running is a key area for improvement. His performance in strength-based exercises like the Sled Push and Wall Balls was significantly above average, indicating a strength-oriented profile. However, his initial running segments, particularly Running 1, were slower than average, suggesting that he may have started too slowly and could benefit from a more aggressive start. Overall, Renato exhibits a strong hybrid profile, excelling in strength but needing to improve his running efficiency.

Segments to Improve

  • Total Running Time: Renato should focus on enhancing his running speed and endurance. Incorporating interval training sessions, such as 400m repeats at a pace faster than his race pace, can help improve speed. Long slow distance runs will build endurance.
  • Roxzone: To improve transition times, Renato should practice smooth and efficient movements between exercises. Drills such as practicing transitions in training sessions and incorporating quick changeovers can enhance this area.
  • Burpees Broad Jump: Renato can improve his burpee efficiency by focusing on form. Practicing burpee intervals and plyometric exercises like box jumps can increase power and speed.
  • Farmers Carry: Improving grip strength and core stability will be crucial. Regularly performing farmers walk drills with increasing weights and distances can build the necessary strength and endurance.
  • Ski Erg and Rowing: Renato can benefit from technique improvement sessions with a focus on efficient stroke mechanics. Incorporating intervals on these machines at varying intensities will help improve his times.

Race Strategies

  • Pacing: Renato should aim for a more aggressive start, ensuring he doesn't lose time in the initial running segments. A consistent pace throughout will prevent fatigue in later stages.
  • Efficient Transitions: Planning transitions ahead of time and rehearsing them during training can reduce Roxzone times.
  • Compromised Running: Practice running immediately after completing exercises like burpees and farmers carry to adapt to the sensation of running under fatigue.
  • Mental Preparation: Visualization techniques can help Renato mentally rehearse the race, improving focus and reducing anxiety during transitions and challenging segments.
Similar Athletes
Schikunow Nikolai 2019 Karlsruhe 01:38:39
Dunwell Ashley 2022 Las Vegas 01:38:55
Prieto Miguel 2024 Madrid 01:39:12
Hollank Dirk 2019 Hamburg 01:39:34
Borne Rafe 2024 Dallas 01:38:43
Müller Thomas 2022 München 01:39:03
Marino Pardo Aitor 2021 Madrid 01:38:39
Daae Niklas 2024 Copenhagen 01:38:45
Diaz Sergio 2021 Madrid 01:39:01
Katsarski Andrey 2024 Incheon 01:39:33

Measure Your Performance Against Top Athletes

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