Dive into this athlete’s performance at 2023 Dublin 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.
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.
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.
This section showcases the entire Mangiola Luca'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 Mangiola Luca's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Mangiola Luca'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.
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 Mangiola Luca'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 04:47. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:50 | 46:33 to 43:43 | 59.2% |
| Sled Push | 00:47 | 03:43 to 02:56 | 16.4% |
| Wall Balls | 00:35 | 07:11 to 06:36 | 12.2% |
| Sled Pull | 00:29 | 05:29 to 05:00 | 10.1% |
| Rowing | 00:06 | 04:57 to 04:51 | 2.1% |
| Ski Erg | 00:00 | 04:24 to 04:24 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:59 to 04:59 | 0.0% |
| Farmers Carry | 00:00 | 01:58 to 01:58 | 0.0% |
| Sandbag Lunges | 00:00 | 04:40 to 04:40 | 0.0% |
| Mangiola Luca | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:13 | 00:00 | 04:44 -01:31 | 00:00 +00:00 |
| Ski Erg | 04:24 | 03:13 | 04:31 -00:07 | 04:44 -01:31 |
| Running 2 | 05:32 | 07:37 | 05:09 +00:23 | 09:15 -01:38 |
| Sled Push | 03:43 | 13:09 | 03:04 +00:39 | 14:24 -01:15 |
| Running 3 | 06:04 | 16:52 | 05:37 +00:27 | 17:28 -00:36 |
| Sled Pull | 05:29 | 22:56 | 05:15 +00:14 | 23:05 -00:09 |
| Running 4 | 07:22 | 28:25 | 05:36 +01:46 | 28:20 +00:05 |
| Burpees Broad Jump | 04:59 | 35:47 | 05:46 -00:47 | 33:56 +01:51 |
| Running 5 | 06:10 | 40:46 | 05:48 +00:22 | 39:42 +01:04 |
| Rowing | 04:57 | 46:56 | 04:55 +00:02 | 45:30 +01:26 |
| Running 6 | 06:06 | 51:53 | 05:38 +00:28 | 50:25 +01:28 |
| Farmers Carry | 01:58 | 57:59 | 02:18 -00:20 | 56:03 +01:56 |
| Running 7 | 06:06 | 59:57 | 05:38 +00:28 | 58:21 +01:36 |
| Sandbag Lunges | 04:40 | 01:06:03 | 05:29 -00:49 | 01:03:59 +02:04 |
| Running 8 | 06:04 | 01:10:43 | 06:20 -00:16 | 01:09:28 +01:15 |
| Wall Balls | 07:11 | 01:16:47 | 07:00 +00:11 | 01:15:48 +00:59 |
| Roxzone | 06:27 | 01:30:19 | 07:31 -01:04 | 01:30:19 |
Luca's best running lap was 00:03:13, which was 01:21 faster than the average. This indicates that he has good running speed and potential for improvement.
To improve these segments, Luca should focus on specific training strategies and techniques. Here are some recommendations:
1. Running Technique: Luca should work on his running technique to improve his performance in all running segments. Incorporating drills such as high knees, butt kicks, and stride lengthening exercises can help improve his running efficiency and speed. Additionally, practicing interval training and hill sprints can enhance his overall running endurance.
2. Strength Training: Luca should prioritize strength training exercises to improve his performance in segments like Sled Push, Wall Balls, and other strength-based activities. Exercises such as squats, deadlifts, lunges, and kettlebell swings can help increase his lower body strength and power. Incorporating upper body exercises like push-ups, pull-ups, and shoulder presses can improve his overall strength for activities like Sled Push and Wall Balls.
3. Endurance Training: To improve Luca's overall endurance, he should incorporate longer distance running into his training routine. Running at a steady pace for longer periods of time will help improve his cardiovascular fitness and stamina. Additionally, incorporating cross-training activities such as cycling or swimming can provide variety and improve overall endurance.
4. Transition Time: Luca should work on improving his transition time during the race. This can be achieved through specific training techniques, such as practicing quick and efficient transitions between exercises and minimizing rest periods. Implementing circuit training workouts with minimal rest periods can help simulate race conditions and improve transition time.
In conclusion, Luca Mangiola showed a strong performance in the HYROX race in Dublin. To further improve his performance, he should focus on improving his running technique, incorporating strength training exercises, working on endurance, and minimizing transition time. Implementing these strategies and techniques will help Luca enhance his overall performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Alcock Steve | 2024 Rimini | 01:29:49 | |
| Villanueva Stephan | 2022 Berlin | 01:30:35 | |
| Marroquin Javier | 2024 Madrid | 01:30:33 | |
| Beverley Chad | 2024 London | 01:30:44 | |
| Jaber Moe | 2023 Stockholm | 01:30:23 | |
| Shamad Hazly | 2024 Singapore National Stadium | 01:30:06 | |
| 洪 玮钰 | 2024 Beijing | 01:30:17 | |
| Kavanagh Jon | 2024 Hong Kong | 01:30:09 | |
| Gonzales Josh | 2023 Dallas | 01:30:21 | |
| Grießler Robert | 2024 Hamburg | 01:30:31 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Manchester | 01:29:11 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
