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.
Performance Highlights
ESP Men #133018 01:33:23
38th in
AG
| Top 5.4%
511th | Top 71.8%
-03:28
42:38
Run Total
-00:25
05:20
Avg. Lap
+00:03
04:54
Best Lap
+03:42
43:12
Workout Total
+00:28
05:24
Avg. Workout
-00:14
07:38
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 Fernández Salazar Rubén'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 Salazar Rubén'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 Fernández Salazar Rubén'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 Fernández Salazar Rubén'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
05:00.
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:
Rubén Fernández Salazar's performance in the 2024 Madrid HYROX race places him solidly in the top half of his age group, indicating a strong competitive spirit and a good base level of fitness. Notably, his total running time was 03:54 faster than average, highlighting his proficiency and stamina in running. This suggests that Rubén has a runner profile, excelling in endurance and pacing over the course of the race. However, when looking at the specific exercise zones, there are areas where improvements could lead to a significantly better overall rank and time. Rubén's pacing appeared to be slightly inconsistent, starting slower in the initial running segments but picking up pace significantly in later runs. This variation in performance suggests that while his overall endurance is strong, there might be opportunities to optimize his energy expenditure throughout the race for an even better outcome.
Segments to Improve:
Sled Pull: Rubén's sled pull segment was significantly below the average, indicating a potential lack of specific strength or technique. Training Recommendations: Incorporate compound movements such as deadlifts, bent-over rows, and pull-ups into the training routine to build upper body and core strength. Practice with a weighted sled pull, focusing on maintaining a low center of gravity and driving through the legs.
Farmers Carry: Another strength-based event where improvement is needed. Training Recommendations: Grip strength is crucial here. Exercises like farmer's walks with progressively heavier weights, dead hangs, and towel grip pull-ups can enhance grip endurance. Additionally, working on core stability exercises will help maintain posture under load.
Sled Push: The performance in this segment was below average. Training Recommendations: Lower body power and endurance are key. Squats, lunges, and leg press exercises should be staples. Also, practice with the sled push at varying inclines to simulate different resistance levels.
Burpees Broad Jump: This segment combines cardiovascular endurance with explosive power. Training Recommendations: Plyometric exercises such as box jumps, broad jumps, and burpees will improve explosiveness. Interval training can also help improve the cardiovascular component.
Race Strategies:
Even Pacing: Given Rubén's strong running ability, focusing on maintaining a consistent pace through the early running segments could conserve energy for the strength-based challenges. Using a pace watch or setting time goals for each segment could help manage effort levels more effectively.
Transition Efficiency: The Roxzone time indicates that Rubén's transition between exercises could be faster. Practicing quick transitions in training, including setting up and moving between exercises efficiently, can shave valuable seconds off the overall time.
Strength Endurance: Given the identified areas for improvement, integrating more strength endurance work into Rubén's routine will enhance his capabilities in the strength-focused segments. Circuit training that includes running intervals combined with strength exercises can mimic race conditions and improve overall performance.
Recovery Focus: Incorporating active recovery and mobility work into the training program will help manage fatigue and maintain performance throughout the race. Techniques such as foam rolling, yoga, and dynamic stretching can aid in recovery and flexibility, potentially reducing the risk of injury.
In conclusion, while Rubén shows strong potential and exceptional running ability, focusing on strength, technique, and race strategy could significantly improve his performance in future HYROX events. Tailoring his training to address these specific areas while maintaining his running prowess will make him a more rounded and competitive athlete in his age group.