Malica Marco Hyrox Result

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.

Performance Highlights

ITA ITA Flag Men 35-39 #83030 01:29:45 158th in AG | Top 53.2% 672nd | Top 49.1%
-05:08
39:15
Run Total
-00:38
04:54
Avg. Lap
-00:42
04:02
Best Lap
+03:01
41:00
Workout Total
+00:23
05:07
Avg. Workout
+02:07
09:33
Roxzone

Race Summary

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 Malica Marco'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 Malica Marco'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 Malica Marco'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 Malica Marco'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 05:18. Check the detail of the improvement plan below.

01:56 Potential Improvement 36.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:56 06:53 to 04:57 36.5%
Sandbag Lunges 01:28 06:37 to 05:09 27.7%
Sled Push 01:04 03:57 to 02:53 20.1%
Farmers Carry 00:37 02:47 to 02:10 11.6%
Ski Erg 00:12 04:40 to 04:28 3.8%
Rowing 00:01 04:51 to 04:50 0.3%
Burpees Broad Jump 00:00 05:01 to 05:01 0.0%
Wall Balls 00:00 06:14 to 06:14 0.0%
Run Total 00:00 39:15 to 39:15 0.0%

Splits Time

Malica Marco Perfect Race
Splits Total Average Total
Running 1 05:32 00:00 04:46 +00:46 00:00 +00:00
Ski Erg 04:40 05:32 04:30 +00:10 04:46 +00:46
Running 2 04:32 10:12 05:07 -00:35 09:16 +00:56
Sled Push 03:57 14:44 03:03 +00:54 14:23 +00:21
Running 3 05:16 18:41 05:36 -00:20 17:26 +01:15
Sled Pull 06:53 23:57 05:13 +01:40 23:02 +00:55
Running 4 04:58 30:50 05:35 -00:37 28:15 +02:35
Burpees Broad Jump 05:01 35:48 05:42 -00:41 33:50 +01:58
Running 5 05:06 40:49 05:47 -00:41 39:32 +01:17
Rowing 04:51 45:55 04:54 -00:03 45:19 +00:36
Running 6 05:06 50:46 05:36 -00:30 50:13 +00:33
Farmers Carry 02:47 55:52 02:17 +00:30 55:49 +00:03
Running 7 04:47 58:39 05:36 -00:49 58:06 +00:33
Sandbag Lunges 06:37 01:03:26 05:25 +01:12 01:03:42 -00:16
Running 8 04:02 01:10:03 06:17 -02:15 01:09:07 +00:56
Wall Balls 06:14 01:14:05 06:55 -00:41 01:15:24 -01:19
Roxzone 09:33 01:29:45 07:26 +02:07 01:29:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Marco Malica delivered a strong performance at the 2024 Milan Hyrox event, finishing with an overall time of 01:29:45, placing him in the top 48% overall and top 53% in his age group. His total running time of 00:39:15 was notably faster than the average, by 05:33, indicating a strong runner profile. However, Marco's pacing strategy exhibited a slow start, shown in the initial running segments, and a significantly faster finish, which could indicate a conservative start or room for a more balanced pacing strategy. Although Marco excels in running, there are crucial areas in strength-based exercises where improvement can be made to enhance his overall performance.

Segments to Improve

  • Roxzone: Marco's transition time in the roxzone was 02:19 slower than average. To improve transition efficiency, Marco should focus on overall fitness and specific drills to enhance agility and speed. Suggested exercises:
    • Agility ladder drills to improve footwork and coordination.
    • Plyometric exercises such as box jumps to increase explosiveness.
    • Transition practice sessions, focusing on quick equipment changes and efficient movement between stations.
  • Sled Pull: This segment was 01:41 slower than average. Marco can enhance his strength and technique in sled movements through:
    • Prowler sled pulls with increasing resistance to build power and endurance.
    • Core strengthening exercises, including planks and Russian twists, to stabilize the body during pulls.
    • Practicing proper form with a focus on keeping hips low and pulling with a steady rhythm.
  • Sandbag Lunges: Marco was 01:15 slower in this segment, suggesting a need to improve leg strength and endurance. Key exercises include:
    • Weighted lunges and step-ups to build lower body strength.
    • Endurance runs with varying terrain to simulate race conditions.
    • Balance drills to enhance stability and control during lunges.
  • Sled Push: This was 00:49 slower than average, indicating an opportunity for strength improvement. Recommended strategies:
    • Heavy sled pushes to increase leg drive and power.
    • Compound leg exercises such as squats and deadlifts to build muscle.
    • Practicing sled pushes under fatigue to simulate race conditions.
  • Farmers Carry: A time difference of 00:29 was noted. Marco should work on grip strength and endurance through:
    • Farmers walk with progressively heavier weights.
    • Grip strengthening exercises such as dead hangs and wrist curls.
    • Incorporating core stability exercises to maintain form.

Race Strategies

  • Balanced Pacing: Adjust the pacing strategy to avoid a slow start and capitalize on consistent speed across all segments. This can be achieved by practicing negative splits during training runs.
  • Transition Efficiency: Implement quick transitions by rehearsing gear changes and minimizing downtime in the roxzone.
  • Endurance Focused Training: Implement hybrid workouts combining running and strength exercises, simulating the race’s demands to improve performance under fatigue.
  • Pre-race Nutrition: Optimize energy levels with a balanced pre-race meal, focusing on carbohydrates for sustained energy and hydration strategies to maintain performance throughout the race.
Similar Athletes
Grant Mark 2023 Glasgow 01:29:16
Bezard Joseph 2023 Paris 01:30:14
Teo Keefe 2024 Milan 01:29:33
Morgans Rhodri 2022 Birmingham 01:29:18
Becker Sören 2018 Hamburg 01:29:59
Packley Jacob 2023 Chicago 01:30:06
Bensch Julien 2024 Paris 01:29:45
Bind Rudi 2022 Wien 01:29:24
Arkenberg Marcel 2020 Hannover 01:29:36
Colpo Gianluca 2024 Milan 01:29:47

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