Dive into this athlete’s performance at 2024 Amsterdam 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 Ciliento Gianluca'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 Ciliento Gianluca'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 Ciliento Gianluca'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 Ciliento Gianluca'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
03:19.
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
Gianluca Ciliento delivered a strong performance at the 2024 Amsterdam HYROX event, demonstrating particular prowess in running. His total running time was 00:15 faster than the average, indicating a well-developed runner profile. The initial running segments (Running 1 to Running 3) were executed at a commendable pace, with a noticeable decline starting from Running 4, suggesting a fast start that may have impacted endurance in later stages. Overall, he ranks in the top 31% of athletes, reflecting a solid competitive standing, particularly excelling in running and certain strength exercises like the Ski Erg and Wall Balls.
Segments to Improve
Sled Pull (00:05:22): Gianluca's time was significantly slower than average. Focus on building upper body and core strength. Suggested Exercises: Deadlifts, bent-over rows, and core stability workouts. Practicing sled pulls with progressive overload can also enhance performance.
Sandbag Lunges (00:05:40): His performance was below average, indicating a need for better leg endurance and technique. Suggested Exercises: Lunges with weights, Bulgarian split squats, and plyometric exercises to improve explosive strength and endurance. Attention to lunge form can prevent fatigue and improve time.
Running 6, 7, and 8: The times here indicate a decline in running efficiency. Training Focus: Endurance running and interval training. Incorporate Fartlek runs and tempo runs to build stamina for compromised running scenarios post-exercises.
Burpees Broad Jump (00:05:06): Slightly slower than average, indicating potential for time gain. Suggested Drills: Burpee variations focusing on explosive power, high-intensity interval training (HIIT) sessions, and plyometric drills.
Roxzone (00:06:22): Time spent was marginally faster than average, but improvements can be made. Strategies: Practice quick transitions between exercises to reduce downtime and enhance overall fitness.
Race Strategies
Pacing Strategy: Start at a more conservative pace to maintain energy levels for later stages. Implement negative split strategies during training, gradually increasing speed in the second half of runs.
Transition Efficiency: Streamline transitions between zones to minimize time in the Roxzone. Practice efficient gear placement and movement drills to make transitions smoother and faster.
Compromised Running Training: Incorporate compromised running drills where running is interspersed with strength exercises to simulate race conditions. This will help in maintaining running efficiency even after high-intensity strength workouts.
Nutritional Strategy: Ensure proper hydration and energy intake before and during the race to maintain endurance and prevent fatigue. Tailor nutrition plans to support training and recovery cycles.