Dive into this athlete’s performance at 2024 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.
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 Rocha Hernani'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 Rocha Hernani'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 Rocha Hernani'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 Rocha Hernani'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
02:20.
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
Hernani Rocha competed remarkably in the 2024 Madrid HYROX event, finishing in the top 44% of 1509 athletes and ranking in the top 47% of his age group (30-34). His overall race time was 01:32:05, with a total running time of 00:43:49, which was 01:55 faster than the average. This indicates a strong inclination towards running, as opposed to strength-based tasks. While his initial running burst was slower than average, he quickly made up for it in the subsequent laps, suggesting a conservative start, which might have helped him maintain energy and stamina for the later stages of the race.
Segments to Improve
Roxzone: Hernani spent 00:09:38 in the Roxzone, which was 02:05 slower than average. This suggests he was either resting more or taking more time to transition. To improve this, he should focus on enhancing his overall fitness and reducing transition time. Exercises like high-intensity interval training (HIIT) can help improve stamina and recovery time. Simultaneously, practicing transitions between different exercises can help reduce time spent in the Roxzone.
Burpees Broad Jump: Hernani was 00:34 slower than average in this exercise. Incorporating plyometric exercises, such as box jumps and squat jumps, can increase power and speed in burpee broad jumps. Practicing the correct form of burpees and broad jumps separately before integrating them can also lead to improvement.
Sled Push and Sled Pull: These were two areas where Hernani was slower than average, suggesting a need for increased strength training, especially targeting the lower body and core. Exercises like squats, lunges, and deadlifts can help improve performance in these areas. Additionally, he could specifically practice sled pushes and pulls to become more accustomed to these exercises.
Sandbag Lunges: Although Hernani was faster than average in this segment, there is still room for improvement. Training with sandbags and other unconventional objects can improve functional strength and stability, thus improving performance in this segment.
Race Strategies
Given Hernani's strong running profile, he should capitalize on this strength by maintaining or increasing his pace during the running segments of the race. However, it is crucial to find a balance and not start too fast to avoid burning out early. For the strength-based tasks, Hernani should focus on maintaining a steady pace and use efficient movement patterns to conserve energy. Effective transition strategies between different exercises can also help save valuable time.