Season 22/23 2022 London (1415) HYROX (1274) Men (863) Donadio Ciro

Donadio Ciro Hyrox Result

Dive into this athlete’s performance at 2022 London 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

GBR GBR Flag Men 30-34 #140025 01:36:47 137th in AG | Top 71.0% 587th | Top 68.0%
+03:53
51:20
Run Total
+00:30
06:25
Avg. Lap
-00:33
04:23
Best Lap
-01:54
39:13
Workout Total
-00:14
04:54
Avg. Workout
-01:58
06:18
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 Donadio Ciro'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 Donadio Ciro'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 Donadio Ciro'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 Donadio Ciro'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 06:19. Check the detail of the improvement plan below.

04:49 Potential Improvement 76.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:49 51:20 to 46:31 76.3%
Farmers Carry 00:58 03:22 to 02:24 15.3%
Sled Push 00:26 03:40 to 03:14 6.9%
Sandbag Lunges 00:06 05:51 to 05:45 1.6%
Ski Erg 00:00 04:13 to 04:13 0.0%
Sled Pull 00:00 05:18 to 05:18 0.0%
Burpees Broad Jump 00:00 05:01 to 05:01 0.0%
Rowing 00:00 04:50 to 04:50 0.0%
Wall Balls 00:00 06:58 to 06:58 0.0%

Splits Time

Donadio Ciro Perfect Race
Splits Total Average Total
Running 1 04:23 00:00 04:59 -00:36 00:00 +00:00
Ski Erg 04:13 04:23 04:37 -00:24 04:59 -00:36
Running 2 04:51 08:36 05:26 -00:35 09:36 -01:00
Sled Push 03:40 13:27 03:17 +00:23 15:02 -01:35
Running 3 09:50 17:07 05:59 +03:51 18:19 -01:12
Sled Pull 05:18 26:57 05:40 -00:22 24:18 +02:39
Running 4 05:12 32:15 05:56 -00:44 29:58 +02:17
Burpees Broad Jump 05:01 37:27 06:23 -01:22 35:54 +01:33
Running 5 05:10 42:28 06:11 -01:01 42:17 +00:11
Rowing 04:50 47:38 05:04 -00:14 48:28 -00:50
Running 6 05:05 52:28 06:00 -00:55 53:32 -01:04
Farmers Carry 03:22 57:33 02:26 +00:56 59:32 -01:59
Running 7 05:18 01:00:55 05:59 -00:41 01:01:58 -01:03
Sandbag Lunges 05:51 01:06:13 05:56 -00:05 01:07:57 -01:44
Running 8 11:34 01:12:04 06:54 +04:40 01:13:53 -01:49
Wall Balls 06:58 01:23:38 07:44 -00:46 01:20:47 +02:51
Roxzone 06:18 01:36:47 08:16 -01:58 01:36:47
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ciro Donadio performed well in the HYROX race, finishing in the top 46% overall and top 49% in his age group. His overall time of 01:36:47 is respectable, but there are areas for improvement. His total running time of 00:51:20 is 05:38 slower than the average, indicating that he could benefit from improving his running performance. However, he did perform better than average in certain segments, such as Running 1, Ski Erg, Running 2, Sled Pull, Burpees Broad Jump, Rowing, Running 6, Running 7, Sandbag Lunges, and Wall Balls.

Segments to Improve


1. Running 3:
Ciro's time of 00:09:50 is 03:47 slower than the average. To improve his performance in this segment, he should focus on endurance training and increasing his running speed. Incorporating interval training, long-distance runs, and tempo runs into his training routine can help improve his running endurance and speed. Additionally, incorporating hill sprints or incline treadmill training can simulate the demands of the race and improve his performance in uphill running.

2. Running 8:
Ciro's time of 00:11:34 is 04:32 slower than the average. This segment requires significant endurance and mental toughness. To improve his performance, he should focus on increasing his overall endurance through long-distance runs and interval training. Incorporating specific strength exercises such as squats, lunges, and deadlifts can also help improve his leg strength and endurance for running. Additionally, practicing mental strategies such as visualization and positive self-talk can help him maintain focus and push through the challenges of this segment.

3. Farmers Carry:
Ciro's time of 00:03:22 is 00:52 slower than the average. This segment requires both upper body and core strength. To improve his performance, he should focus on exercises that target his grip strength, such as farmer's walks, dead hangs, and kettlebell swings. Additionally, incorporating exercises that strengthen his core, such as planks and Russian twists, can help improve his stability and endurance during the Farmers Carry.

4. Run Total:
Ciro's total running time of 00:51:20 is 05:38 slower than the average. To improve his overall running performance, Ciro should focus on both his overall fitness and transition time. Incorporating interval training, tempo runs, and long-distance runs into his training routine can help improve his running endurance and speed. Additionally, practicing efficient transitions between exercises during training sessions can help reduce the time spent in the roxzone and improve overall race performance.

Strategies


- Pacing: Ciro should aim for a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow may result in lost time that is difficult to make up later. He should focus on finding a comfortable pace and maintaining it throughout the race.

- Mental Preparation: Ciro should visualize success and mentally rehearse each segment of the race. This can help him stay focused and motivated during challenging moments. Additionally, practicing positive self-talk can help maintain a positive mindset and overcome mental obstacles.

- Efficient Transitions: Ciro should practice efficient transitions between exercises during training sessions. This will help reduce the time spent in the roxzone and improve overall race performance. He should aim to minimize rest time and smoothly transition between exercises to maintain momentum and save valuable seconds.

- Strength Training: Ciro should incorporate strength training exercises that target the specific muscle groups required for each segment of the race. This will help improve his overall strength and endurance, allowing him to perform better in the strength-based segments.

- Endurance Training: Ciro should prioritize endurance training, including long-distance runs, interval training, and tempo runs. This will help improve his overall stamina and endurance, allowing him to maintain a strong pace throughout the race.

- Form Corrections: Ciro should work on maintaining proper form during each exercise. This will help optimize his efficiency and prevent unnecessary energy expenditure. He should focus on techniques such as proper running form, maintaining a strong core during strength exercises, and utilizing correct grip and posture during carrying exercises.

By implementing these strategies and focusing on specific areas of improvement, Ciro can enhance his overall performance in future HYROX races.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Mcphee Dean 2023 Manchester 01:37:16
Barry James 2023 London 01:37:10
Ocampo Juan Pablo 2024 Ciudad de Mexico 01:37:02
Stobie Patrick 2023 Melbourne 01:36:26
Hutcheson James 2023 Birmingham 01:36:19
Doomen Nick 2024 Rotterdam 01:36:55
Mooney Gerard 2024 Dublin 01:37:17
Bonnett Justin 2024 Taipei 01:36:52
Selvarajah Derren 2024 Dublin 01:36:53
Sebastien Altis 2023 Stockholm 01:36:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 London 01:34:45
2023 London 01:19:40

Ready to conquer your next race?

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

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download