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Rui Vilaça, Rodolfo Abreu
Hyrox Result
Dive into this athlete’s performance at 2023 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 Doubles Men
Run, Baby, Run!
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
Station Showdown
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
Fast, slow, or steady?
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
Expected Finish Time
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station.
Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
Spread of Splits Time
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Doubles 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 his 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 performance we identified a possible improvement of
02:01.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Doubles Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Rui and Rodolfo, you both put in some solid work at the 2023 Madrid Hyrox event! Finishing with an overall time of 01:14:09 places you in the top 47% of all athletes, which is no small feat. In your age group of 30-39, ranking 104 out of 191 shows you’re in the mix, but there’s definitely room for growth. Your pacing strategy needs a little fine-tuning; starting with a sprint in Running 1 was a good move, but it seems like you might have gone out a bit too hot. That first lap was a solid 9 seconds faster than average, but the subsequent runs saw you slow down, leading to a total running time that’s 16 seconds slower than average. This indicates that while you have a runner's profile, you might need to work on your endurance and pacing strategies to maintain speed throughout the race. Remember, “it’s not the speed that kills you, it’s the sudden stop at the end.” 🏃♂️
Segments to Improve:
Total Running Time: You clocked in at 00:42:54, which is slower than average by 16 seconds. Focus on building your endurance to improve overall running efficiency, especially in the latter stages of the race where fatigue sets in.
Sled Pull: At 00:03:25, this segment is 18 seconds slower than average. Consider adding more resistance training to your routine. Exercises like sled drags, heavy rows, and cable pulls can significantly improve your strength in this area. Aim to perform these with explosive intent; remember to keep your core tight and maintain a strong posture.
Roxzone: 00:07:15 is 1:04 slower than average. This indicates you may be taking longer transitions. Work on your fitness and transitions with specific drills like 'Tabata transitions'—switching between different exercises rapidly to simulate the race environment. Combine this with high-intensity interval training (HIIT) to enhance overall fitness and speed up those transitions.
Suggested Training Techniques:
Endurance Runs: Incorporate long runs into your weekly training. Aim for at least one long run, increasing your duration gradually. Try to hit around 60-90 minutes at a steady pace.
Sled Pull Drills: Practice sled pulls with varying weights. Start light, focusing on form, and gradually increase the load. Include unilateral pulls to develop stability and strength on both sides.
Roxzone Training: Create a circuit that mimics your Hyrox race setup, focusing on quick transitions. For example, alternate between running, burpees, and sled pulls, with short rest periods. This will help your body adapt to the race's physical demands.
Strength Training: Increase your strength workouts focusing on compound movements—squats, deadlifts, and presses. This will help you in segments like Sled Push and Farmers Carry, where raw strength is key.
Race Strategies:
During the race, it's crucial to have a pacing plan. Start conservatively in the runs to avoid burning out early. Consider the following strategies:
Pacing: Aim to run your second lap slightly faster than the first. This will help you maintain momentum without exhausting yourself early on.
Transitions: Visualize each transition. Know where you’ll put your equipment down and where to pick things up. Practice these in training to minimize downtime.
Breathing Technique: Use controlled breathing during tough segments to help manage fatigue. Inhale for two counts and exhale for four during high-intensity exercises.
Conclusion:
Rui and Rodolfo, you’ve got the drive and the grit needed to push through this Hyrox journey. Remember, improvement doesn’t come from comfort—“you can’t hurt me” applies to your training just as much as it does to your mindset. Every workout, every race is a chance to better yourself. Keep grinding, trust the process, and don’t forget to enjoy the journey. And hey, don’t take yourself too seriously—after all, we're just a bunch of fit people trying to survive a glorified obstacle course! 💪💥
I’m here to help you unleash your full potential. Let’s put in the work and smash those goals together! - The Rox-Coach