Dive into this athlete’s performance at 2024 Milan 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
233 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 233 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 233 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Spina Nicolo'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 Spina Nicolo'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 233 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 Spina Nicolo'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 Spina Nicolo'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
07:27.
Check the detail of the improvement plan below.
Based on 233 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nicolo Spina completed the 2024 Milan HYROX race with an overall time of 02:06:14, ranking in the top 96% of all athletes and top 95% in his age group. His total running time was 00:56:06, which is 04:57 faster than average, indicating a strong running profile. Despite this strength, several segments such as the Sled Pull and Burpees Broad Jump significantly impacted his overall rank. An analysis of his running segments from Running 1 to Running 4 shows that he started slightly slower, particularly in Running 1, but improved his pace in subsequent runs. Nicolo exhibits a runner profile and should focus on enhancing his strength and transition times in future competitions.
Segments to Improve:
Sled Pull: Nicolo's time was 02:49 slower than average. To enhance performance, focus on building upper body and core strength. Exercises: deadlifts, bent-over rows, and resistance band pulls. Practice sled work in training to improve form and efficiency.
Burpees Broad Jump: Nicolo was 02:46 slower than average. Strengthen lower body power and agility. Exercises: box jumps, burpee variations, and dynamic lunges. Focus on maintaining a steady pace and efficient transitions between burpees and jumps.
Roxzone: Nicolo was 02:01 slower than average. Work on transition drills and overall fitness to reduce rest time. Exercises: circuit training with minimal rest and transition practice between different exercises.
Farmers Carry: Nicolo was 00:54 slower than average. Improve grip strength and endurance. Exercises: farmers walks with varying weights, grip strength exercises, and core stabilization drills.
Wall Balls: Nicolo was 00:57 slower than average. Focus on improving squat strength and explosive power. Exercises: front squats, medicine ball throws, and plyometric drills to enhance explosive movement.
Race Strategies:
Pacing Strategy: Start the race at a moderate pace to avoid fatigue in later segments. Monitor heart rate and exertion levels to ensure sustainable energy distribution throughout the race.
Transition Efficiency: Practice quick transitions between exercises during training. Implement visualization techniques and mental cues to stay focused and reduce transition times.
Strength Training Integration: Incorporate strength training sessions twice weekly, focusing on compound movements and high-intensity interval training (HIIT) to improve overall power and endurance.