Molloholli Danilo Hyrox Result

Dive into this athlete’s performance at 2023 Chicago 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 30-34 #100015 01:22:45 42nd in AG | Top 39.3% 158th | Top 33.7%
-00:41
40:42
Run Total
-00:05
05:05
Avg. Lap
-00:26
04:00
Best Lap
-01:09
33:51
Workout Total
-00:09
04:13
Avg. Workout
+01:51
08:15
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 Molloholli Danilo'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 Molloholli Danilo'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 Molloholli Danilo'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 Molloholli Danilo'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 02:36. Check the detail of the improvement plan below.

01:26 Potential Improvement 55.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 01:26 05:50 to 04:24 55.1%
Ski Erg 00:25 04:44 to 04:19 16.0%
Run Total 00:24 40:42 to 40:18 15.4%
Rowing 00:21 05:00 to 04:39 13.5%
Sled Push 00:00 02:13 to 02:13 0.0%
Burpees Broad Jump 00:00 04:25 to 04:25 0.0%
Farmers Carry 00:00 01:41 to 01:41 0.0%
Sandbag Lunges 00:00 04:17 to 04:17 0.0%
Wall Balls 00:00 05:41 to 05:41 0.0%

Splits Time

Molloholli Danilo Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:29 -00:29 00:00 +00:00
Ski Erg 04:44 04:00 04:24 +00:20 04:29 -00:29
Running 2 04:59 08:44 04:51 +00:08 08:53 -00:09
Sled Push 02:13 13:43 02:50 -00:37 13:44 -00:01
Running 3 05:17 15:56 05:14 +00:03 16:34 -00:38
Sled Pull 05:50 21:13 04:45 +01:05 21:48 -00:35
Running 4 05:16 27:03 05:13 +00:03 26:33 +00:30
Burpees Broad Jump 04:25 32:19 05:02 -00:37 31:46 +00:33
Running 5 05:16 36:44 05:22 -00:06 36:48 -00:04
Rowing 05:00 42:00 04:45 +00:15 42:10 -00:10
Running 6 05:11 47:00 05:15 -00:04 46:55 +00:05
Farmers Carry 01:41 52:11 02:07 -00:26 52:10 +00:01
Running 7 05:14 53:52 05:13 +00:01 54:17 -00:25
Sandbag Lunges 04:17 59:06 04:53 -00:36 59:30 -00:24
Running 8 05:32 01:03:23 05:44 -00:12 01:04:23 -01:00
Wall Balls 05:41 01:08:55 06:14 -00:33 01:10:07 -01:12
Roxzone 08:15 01:22:45 06:24 +01:51 01:22:45
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Danilo Molloholli had a strong performance in the 2023 Chicago Hyrox race, finishing in the top 20% of all athletes and in the top 25% of his age group. His overall time of 01:22:45 was respectable, but there are areas where he can make improvements to further enhance his performance.

In terms of his pacing, it is worth noting that Danilo was faster than average in the first running segment, but slightly slower in the subsequent running segments. This suggests that he may have started the race too fast and could benefit from pacing himself more evenly throughout the race.

Based on the splits analysis, Danilo's profile leans more towards strength, as he performed better in segments that required strength-based exercises such as the Sled Push, Burpees Broad Jump, Farmers Carry, Sandbag Lunges, and Wall Balls. However, his running performance, as indicated by the total running time, was slightly slower than average. To improve his overall performance, Danilo should focus on improving his running speed and endurance.

Segments to Improve


1. Roxzone:
Danilo's time spent in the Roxzone was 01:49 slower than average, indicating that he rested more or took more time to transition between exercises. To improve in this segment, Danilo should focus on improving his overall fitness and his transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises in his training routine can help him improve in this area.

2. Run Total:
Danilo's total running time was 00:54 slower than average. To improve his running performance, he should incorporate more running-specific training into his routine. This can include interval training, hill sprints, tempo runs, and long-distance runs. Additionally, working on his running form and technique, such as stride length and cadence, can also contribute to improved running performance.

3. Sled Pull:
Danilo's time in the Sled Pull segment was 00:47 slower than average. To improve in this area, he can focus on strengthening his lower body and grip strength. Exercises such as deadlifts, squats, lunges, and farmer's carries can help to improve his leg and grip strength. Additionally, practicing proper pulling technique and efficient use of body mechanics during the sled pull can help to optimize his performance.

4. Ski Erg:
Danilo's time in the Ski Erg segment was 00:20 slower than average. To improve in this area, he should incorporate specific ski erg training into his routine. This can include interval workouts, pyramids, and longer endurance-based sessions on the ski erg. Additionally, working on his technique, such as maintaining a smooth and efficient motion, can contribute to improved performance on the ski erg.

5. Rowing:
Danilo's time in the rowing segment was 00:20 slower than average. To improve in this area, he should incorporate rowing-specific workouts into his training routine. This can include interval training, longer endurance-based rowing sessions, and drills focused on improving technique and power output. Additionally, working on his rowing technique, such as maintaining proper form and utilizing the legs and core effectively, can help to improve his rowing performance.

Strategies


To improve his overall performance in future races, Danilo should consider the following strategies:

1. Pacing:
Danilo should focus on pacing himself more evenly throughout the race. Starting too fast can lead to early fatigue and a decline in performance in subsequent segments. Practicing pacing strategies during training, such as negative splits and even effort distribution, can help him maintain a consistent pace throughout the race.

2. Transitions:
Danilo should work on improving his transition times between exercises to minimize time spent in the Roxzone. Practicing quick and efficient transitions during training can help him shave off valuable seconds during the race. Incorporating specific transition drills, such as practicing quick equipment set-up and movement between exercises, can help to improve his transition times.

3. Specific Training:
Danilo should incorporate specific training for the segments in which he performed below average, such as the sled pull, ski erg, and rowing. By focusing on these areas during training, he can improve his performance and reduce the time lost in these segments.

4. Recovery and Nutrition:
Proper recovery and nutrition are crucial for optimal performance. Danilo should prioritize adequate rest, sleep, and nutrition to support his training and allow for proper recovery between workouts and races. This includes consuming a balanced diet with sufficient macronutrients and staying hydrated throughout the race.

Overall, with targeted training strategies and a focus on improving specific segments, Danilo can continue to enhance his performance in Hyrox races and achieve even better results in the future.

Similar Athletes
Jordan Daniel 2024 Stockholm 01:22:15
Kvapil Tomas 2024 Stockholm 01:23:00
Crockett James 2023 Glasgow 01:22:51
Mason Adam 2024 Singapore 01:22:43
Banks Stuart 2022 Birmingham 01:22:40
Poulsen Henrik 2024 Hamburg 01:22:22
Gauthier Michel 2024 Amsterdam 01:22:34
Hunt Sam 2023 London 01:22:37
Bjerregaard Rasmus 2024 Copenhagen 01:22:39
Wentrcek Stephen 2023 Houston 01:23:15

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