Dive into this athlete’s performance at 2024 Bilbao 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 Duque Rodríguez Miguel'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 Duque Rodríguez Miguel'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 Duque Rodríguez Miguel'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 Duque Rodríguez Miguel'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
03:43.
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:
Miguel Duque Rodríguez showcased a commendable performance in the 2024 Bilbao HYROX race, finishing in the top 59% overall and top 55% in his age group. A standout aspect of Miguel's performance is his total running time, which was 02:34 faster than the average, indicating a stronger runner profile. His ability to maintain a consistent and faster pace across the running segments is commendable. However, Miguel's performance in certain strength and skill-focused exercises like the Burpees Broad Jump and Sled Push suggests room for improvement in these areas. His roxzone time also indicates slower transitions or possible rest periods that could be optimized. Overall, Miguel demonstrates a hybrid athlete profile with a leaning towards running, but with notable potential for improvement in strength and skill exercises.
Segments to Improve:
Burpees Broad Jump: Miguel's performance was significantly slower in this segment. Focusing on plyometric exercises like box jumps, broad jumps, and interval burpee drills can improve explosiveness and stamina. Plyometric circuit training twice a week can help increase power and efficiency in movements similar to the burpees broad jump.
Sled Push: To improve in this area, incorporating more lower body strength training, such as squats, deadlifts, and leg presses, will be beneficial. Additionally, practicing actual sled pushes on different surfaces and at varying distances can help adjust to the resistance and improve time. Weighted vest walks can also mimic the resistance faced during sled pushes.
Roxzone: Miguel's transition times between exercises can be improved. Incorporating high-intensity interval training (HIIT) with quick transitions between exercises can simulate race conditions and improve overall fitness. Practice drills focusing on quick equipment changes and strategizing shorter rest periods will also reduce roxzone time.
Wall Balls: This segment could see improvement by working on core stability, squat depth, and power through the shoulders. Exercises like medicine ball slams, thrusters, and wall ball target practice can enhance performance. Focusing on form and explosive power from the lower body will contribute to better efficiency and speed.
Race Strategies:
Pacing: Given Miguel's strength in running, he should leverage this by maintaining a steady pace in the running segments but be cautious not to start too fast, to conserve energy for strength exercises. Breaking down each segment and setting target times based on training performances can help manage energy levels throughout the race.
Strength Training Integration: As running is Miguel's strong suit, integrating strength training on alternate days focusing on the areas needing improvement will create a more balanced athlete profile. This includes compound lifts, plyometrics, and specific exercise drills mentioned above.
Transition Efficiency: Improving transition times (roxzone) can significantly impact overall performance. Practicing quick changes and setups in training sessions, along with mental rehearsals of the race day, can help reduce hesitation and improve efficiency.
Mid-Race Nutrition and Hydration: Strategically planned nutrition and hydration, especially before strength-focused segments, can provide the necessary energy and muscle recovery. Experimenting with different strategies during training will help identify what works best for Miguel.
In conclusion, Miguel's performance in the HYROX race shows a solid foundation as a fitness athlete with a preference for running. By focusing on the identified areas of improvement and implementing the suggested strategies and exercises, Miguel can expect to see significant enhancements in his overall race performance and potentially excel in future events.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men