Covas Nuno Hyrox Result

Dive into this athlete’s performance at 2024 Singapore 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.

Performance Highlights

POR POR Flag Men 35-39 #155010 01:42:59 98th in AG | Top 59.8% 461st | Top 57.3%
-01:58
48:17
Run Total
-00:14
06:02
Avg. Lap
+00:08
05:21
Best Lap
+03:16
47:01
Workout Total
+00:24
05:52
Avg. Workout
-01:21
07:44
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 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 Covas Nuno'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 Covas Nuno'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 Covas Nuno'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 Covas Nuno'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 04:44. Check the detail of the improvement plan below.

01:33 Potential Improvement 32.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:33 07:33 to 06:00 32.7%
Wall Balls 01:30 09:40 to 08:10 31.7%
Farmers Carry 00:38 03:14 to 02:36 13.4%
Sandbag Lunges 00:28 06:44 to 06:16 9.9%
Ski Erg 00:18 05:02 to 04:44 6.3%
Rowing 00:17 05:27 to 05:10 6.0%
Sled Push 00:00 02:59 to 02:59 0.0%
Burpees Broad Jump 00:00 06:22 to 06:22 0.0%
Run Total 00:00 48:17 to 48:17 0.0%

Splits Time

Covas Nuno Perfect Race
Splits Total Average Total
Running 1 04:40 00:00 05:12 -00:32 00:00 +00:00
Ski Erg 05:02 04:40 04:42 +00:20 05:12 -00:32
Running 2 05:21 09:42 05:43 -00:22 09:54 -00:12
Sled Push 02:59 15:03 03:30 -00:31 15:37 -00:34
Running 3 05:52 18:02 06:17 -00:25 19:07 -01:05
Sled Pull 07:33 23:54 06:04 +01:29 25:24 -01:30
Running 4 05:44 31:27 06:16 -00:32 31:28 -00:01
Burpees Broad Jump 06:22 37:11 06:55 -00:33 37:44 -00:33
Running 5 06:10 43:33 06:32 -00:22 44:39 -01:06
Rowing 05:27 49:43 05:12 +00:15 51:11 -01:28
Running 6 05:33 55:10 06:21 -00:48 56:23 -01:13
Farmers Carry 03:14 01:00:43 02:36 +00:38 01:02:44 -02:01
Running 7 06:15 01:03:57 06:19 -00:04 01:05:20 -01:23
Sandbag Lunges 06:44 01:10:12 06:25 +00:19 01:11:39 -01:27
Running 8 08:45 01:16:56 07:29 +01:16 01:18:04 -01:08
Wall Balls 09:40 01:25:41 08:21 +01:19 01:25:33 +00:08
Roxzone 07:44 01:42:59 09:05 -01:21 01:42:59
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Nuno Covas delivered a commendable performance in the 2024 Singapore Hyrox race, finishing in the top 41% overall and within his age group. His total running time was 2 minutes and 12 seconds faster than average, indicating a strong runner profile. However, his performance in strength-based segments, such as the Sled Pull and Wall Balls, suggests a need for improvement in these areas. His pacing during the initial running segments was impressive, with faster-than-average times, indicating a well-executed race start. Yet, a noticeable slowdown in the latter part of the race, particularly during Running 8, suggests fatigue possibly due to energy depletion or compromised recovery. The Roxzone time was faster than average, showcasing efficient transitions and adequate fitness levels.

Segments to Improve

  • Wall Balls: Nuno lagged 1 minute and 22 seconds behind the average. To improve, focus on building shoulder and leg endurance. Exercises: High-repetition wall balls with lighter weights, overhead presses, and squats. Drills: Incorporate EMOM (Every Minute on the Minute) workouts to enhance stamina.
  • Sled Pull: This segment was 1 minute and 26 seconds slower than average. Enhance upper body strength and pulling power. Exercises: Bent-over rows, lat pull-downs, and sled drag variations. Form Tip: Maintain a low center of gravity to improve leverage and pulling efficiency.
  • Sandbag Lunges: Improve leg strength and stability to close the 23-second gap. Exercises: Weighted lunges, Bulgarian split squats, and core stability drills. Techniques: Focus on controlled movement and maintaining balance during each lunge.
  • Farmers Carry: With a time deficit of 39 seconds, focus on grip strength and core stability. Exercises: Farmers walks with progressively heavier weights, grip strengtheners, and planks.
  • Ski Erg and Rowing: Both segments were slightly slower than average. Focus on technique and aerobic conditioning. Exercises: Interval training on erg machines, emphasizing form and efficiency. Drills: High-intensity interval training (HIIT) to simulate race conditions and improve cardiovascular endurance.

Race Strategies

  • Energy Management: Given the slower finish in Running 8, consider better pacing strategies and energy conservation techniques throughout the race. Practice negative splits in training to adapt to maintaining pace under fatigue.
  • Transition Efficiency: Maintain the current proficiency in Roxzone transitions. Practice quick transitions in training sessions to ensure time isn’t unnecessarily spent during these segments.
  • Compromised Running: Incorporate workouts that simulate running immediately after strength exercises to adapt to the demands of running under fatigue. For example, perform a set of weighted squats immediately followed by a short run.
Similar Athletes
Fecci Gianluigi 2024 Manchester 01:42:47
Søgaard Jensen Nikolaj 2024 Hamburg 01:43:07
Antoncikas Audrys 2024 Katowice 01:43:21
Johannsen Jens 2019 Hamburg 01:43:26
Newnham Zane 2022 Birmingham 01:43:10
Lai Nicholas 2023 Hong Kong 01:42:58
O'Dwyer David 2024 Dublin 01:43:03
Harrison Lewis 2024 London 01:42:52
Johnsen Gabe 2022 Chicago 01:42:30
Pauthier Claude 2024 Marseille 01:43:00

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