Dive into this athlete’s performance at 2021 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.
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 Fernández Rodríguez Rafa'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 Fernández Rodríguez Rafa'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 Fernández Rodríguez Rafa'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 Fernández Rodríguez Rafa'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 04:27. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 01:56 | 41:22 to 39:26 | 43.4% |
| Sandbag Lunges | 00:35 | 05:01 to 04:26 | 13.1% |
| Wall Balls | 00:33 | 06:03 to 05:30 | 12.4% |
| Ski Erg | 00:28 | 04:44 to 04:16 | 10.5% |
| Burpees Broad Jump | 00:25 | 04:55 to 04:30 | 9.4% |
| Farmers Carry | 00:22 | 02:16 to 01:54 | 8.2% |
| Rowing | 00:08 | 04:44 to 04:36 | 3.0% |
| Sled Push | 00:00 | 01:51 to 01:51 | 0.0% |
| Sled Pull | 00:00 | 03:11 to 03:11 | 0.0% |
| Fernández Rodríguez Rafa | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:12 | 00:00 | 04:23 +00:49 | 00:00 +00:00 |
| Ski Erg | 04:44 | 05:12 | 04:21 +00:23 | 04:23 +00:49 |
| Running 2 | 04:28 | 09:56 | 04:44 -00:16 | 08:44 +01:12 |
| Sled Push | 01:51 | 14:24 | 02:44 -00:53 | 13:28 +00:56 |
| Running 3 | 04:45 | 16:15 | 05:08 -00:23 | 16:12 +00:03 |
| Sled Pull | 03:11 | 21:00 | 04:36 -01:25 | 21:20 -00:20 |
| Running 4 | 06:33 | 24:11 | 05:06 +01:27 | 25:56 -01:45 |
| Burpees Broad Jump | 04:55 | 30:44 | 04:54 +00:01 | 31:02 -00:18 |
| Running 5 | 04:50 | 35:39 | 05:15 -00:25 | 35:56 -00:17 |
| Rowing | 04:44 | 40:29 | 04:41 +00:03 | 41:11 -00:42 |
| Running 6 | 04:52 | 45:13 | 05:08 -00:16 | 45:52 -00:39 |
| Farmers Carry | 02:16 | 50:05 | 02:04 +00:12 | 51:00 -00:55 |
| Running 7 | 04:58 | 52:21 | 05:07 -00:09 | 53:04 -00:43 |
| Sandbag Lunges | 05:01 | 57:19 | 04:46 +00:15 | 58:11 -00:52 |
| Running 8 | 05:48 | 01:02:20 | 05:36 +00:12 | 01:02:57 -00:37 |
| Wall Balls | 06:03 | 01:08:08 | 05:59 +00:04 | 01:08:33 -00:25 |
| Roxzone | 06:42 | 01:20:44 | 06:12 +00:30 | 01:20:44 |
To improve in the Run Total segment, Rafa should work on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular training, such as high-intensity interval training (HIIT) and endurance running, as well as strength training exercises that target the muscles used in running.
In the Running 4 segment, Rafa should focus on increasing his speed and endurance. Interval training, such as fartlek runs and tempo runs, can help improve his running pace. Additionally, incorporating strength exercises that target the muscles used in running, such as lunges and squats, can help improve his overall running performance.
In the Running 1 segment, Rafa should aim to decrease his time by working on his speed and endurance. Interval training, hill sprints, and tempo runs can help improve his running pace and stamina. Incorporating plyometric exercises, such as box jumps and agility ladder drills, can also help improve his explosiveness and overall running performance.
To improve in the Roxzone segment, Rafa should focus on improving his overall fitness and transition time. This can be achieved through a combination of cardiovascular training, such as HIIT and endurance running, as well as practicing efficient transitions between exercises.
In the Ski Erg segment, Rafa should work on improving his speed and efficiency on the machine. Incorporating specific ski erg workouts into his training routine, such as intervals and sprints, can help improve his performance. Additionally, focusing on proper technique and form while using the ski erg can help optimize his efficiency and speed.
For the Burpees Broad Jump segment, Rafa should focus on improving his agility and explosiveness. Incorporating plyometric exercises, such as burpee tuck jumps and broad jumps, can help improve his power and speed. Additionally, practicing proper form and technique for burpees can help optimize his efficiency and overall performance.
In the Sandbag Lunges segment, Rafa should work on improving his strength and endurance. Incorporating exercises such as weighted lunges and squats into his training routine can help improve his lower body strength. Additionally, incorporating endurance training, such as long-distance running and hill training, can help improve his stamina and endurance during this segment.
By implementing these strategies and incorporating the suggested training techniques and exercises, Rafa Fernández Rodríguez can improve his performance in the Hyrox race and achieve better results in future competitions.
| Similar Athletes | |||
|---|---|---|---|
| Almuhairi Humaid | 2024 Dubai | 01:20:26 | |
| Engelen Dennis | 2024 Amsterdam | 01:20:25 | |
| Mcgrath Eoin | 2024 Glasgow | 01:20:16 | |
| Mckenzie Robbie | 2023 Dublin | 01:21:02 | |
| Hoena Oliver | 2024 Hamburg | 01:21:00 | |
| Lieshout Guus | 2024 Amsterdam | 01:20:26 | |
| Keay Callum | 2023 Madrid | 01:20:53 | |
| Müller Mathias | 2024 Berlin | 01:20:24 | |
| Muggridge Tom | 2024 Dublin | 01:21:03 | |
| O Sullivan Jamie | 2024 Berlin | 01:20:30 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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