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
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 D'Onofrio Luca Mario'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 D'Onofrio Luca Mario'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 D'Onofrio Luca Mario'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 D'Onofrio Luca Mario'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
04:19.
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
Luca Mario D'Onofrio delivered a commendable performance at the 2024 Milan Hyrox event, finishing in the top 49% overall and the top 46% in his age group. His total running time of 00:40:40 was notably 04:10 faster than the average, indicating a strong runner profile. Luca's pacing was strategic; while he started slightly slower in the initial running segment, he consistently improved his pace, peaking impressively in Running 8, where he was significantly faster than the average. This suggests a well-maintained energy distribution and strong endurance, particularly in running.
Segments to Improve
Roxzone: Luca spent 01:15 more than average in the roxzone. To enhance his transitions, he should focus on circuit training that involves rapid changes between exercises, practicing quick transitions with minimal rest.
Burpees Broad Jump: With a time 01:12 slower than average, this segment requires attention. Luca should incorporate high-intensity interval training (HIIT) focusing on burpees, combined with plyometric exercises to improve explosive power and endurance.
Wall Balls: His performance was 00:42 slower than average. Improving this can be achieved by practicing wall balls with a focus on technique—ensuring a consistent rhythm and optimizing breathing. Strength training targeting the legs and shoulders will also be beneficial.
Sandbag Lunges: Luca was 00:39 slower here. He should incorporate weighted lunges and core stability exercises into his routine to enhance strength and balance, crucial for efficient performance in this segment.
Sled Pull: Luca's time was 00:27 slower than average. Increasing upper body and core strength through exercises like deadlifts and pull-throughs can help improve performance in this segment.
Rowing: With a time 00:39 slower than average, targeted rowing workouts focusing on both technique and endurance are recommended. Incorporate interval rowing sessions to build cardiovascular stamina and efficiency.
Race Strategies
Pacing Strategy: Given his strong finish in the final running segment, Luca should aim for a slightly faster start while maintaining his energy reserves. Implementing a negative split strategy might yield better results.
Transition Efficiency: Practice quick and efficient transitions during training. Visualizing and rehearsing transitions can help reduce roxzone time.
Strength-Endurance Balance: Since running is a strength, Luca should continue to build on this while focusing on strength training to improve performance in strength-based segments.
Compromised Running Drills: Include running drills post strength workouts to simulate fatigue and improve running efficiency under tired conditions.
Mental Preparation: Develop a focused mental strategy for maintaining form and motivation during challenging segments, particularly towards the latter part of the race.