Season 23/24 2023 Milan (859) HYROX (704) Men (531) Broda Federico

Broda Federico Hyrox Result

Dive into this athlete’s performance at 2023 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 #122035 01:35:23 89th in AG | Top 76.1% 358th | Top 67.4%
-00:47
46:03
Run Total
-00:05
05:45
Avg. Lap
-00:06
04:51
Best Lap
+01:42
42:12
Workout Total
+00:13
05:16
Avg. Workout
-00:55
07:12
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 Broda Federico'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 Broda Federico'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 Broda Federico'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 Broda Federico'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 03:52. Check the detail of the improvement plan below.

01:44 Potential Improvement 44.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:44 07:22 to 05:38 44.8%
Burpees Broad Jump 00:48 06:48 to 06:00 20.7%
Farmers Carry 00:25 02:45 to 02:20 10.8%
Wall Balls 00:23 07:35 to 07:12 9.9%
Sled Pull 00:21 05:44 to 05:23 9.1%
Run Total 00:11 46:03 to 45:52 4.7%
Ski Erg 00:00 04:13 to 04:13 0.0%
Sled Push 00:00 03:00 to 03:00 0.0%
Rowing 00:00 04:45 to 04:45 0.0%

Splits Time

Broda Federico Perfect Race
Splits Total Average Total
Running 1 04:51 00:00 04:57 -00:06 00:00 +00:00
Ski Erg 04:13 04:51 04:36 -00:23 04:57 -00:06
Running 2 05:07 09:04 05:23 -00:16 09:33 -00:29
Sled Push 03:00 14:11 03:12 -00:12 14:56 -00:45
Running 3 05:27 17:11 05:51 -00:24 18:08 -00:57
Sled Pull 05:44 22:38 05:33 +00:11 23:59 -01:21
Running 4 05:47 28:22 05:52 -00:05 29:32 -01:10
Burpees Broad Jump 06:48 34:09 06:15 +00:33 35:24 -01:15
Running 5 05:55 40:57 06:06 -00:11 41:39 -00:42
Rowing 04:45 46:52 05:03 -00:18 47:45 -00:53
Running 6 05:56 51:37 05:54 +00:02 52:48 -01:11
Farmers Carry 02:45 57:33 02:25 +00:20 58:42 -01:09
Running 7 05:53 01:00:18 05:53 +00:00 01:01:07 -00:49
Sandbag Lunges 07:22 01:06:11 05:52 +01:30 01:07:00 -00:49
Running 8 07:11 01:13:33 06:50 +00:21 01:12:52 +00:41
Wall Balls 07:35 01:20:44 07:34 +00:01 01:19:42 +01:02
Roxzone 07:12 01:35:23 08:07 -00:55 01:35:23
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Federico Broda had a solid performance in the 2023 Milan Hyrox race. He finished with an overall time of 01:35:23, placing him in the top 50% of athletes. In his age group (35-39), he ranked in the top 57% out of 155 athletes. This is a commendable achievement.

Federico's total running time was 00:46:03, which was 00:45 slower than the average for his finish time. This suggests that he could improve his running performance. However, his best running lap was 00:04:51, which was only 00:06 slower than average. This indicates that he has the potential to improve his running speed.

Segments to Improve


1. Sandbag Lunges:
Federico lost a significant amount of time in this segment, being 01:32 slower than the average time. To improve in this area, he should focus on strengthening his lower body, particularly his quadriceps and glutes. Exercises such as squats, lunges, and step-ups can help improve his leg strength. Additionally, incorporating sandbag lunges into his training routine will allow him to practice the specific movement and improve his efficiency.

2. Burpees Broad Jump:
Federico was 00:56 slower than the average time in this segment. To improve his performance, he should work on his explosiveness and cardiovascular endurance. High-intensity interval training (HIIT) workouts that include burpees and broad jumps can help him build strength and improve his speed. Incorporating plyometric exercises, such as box jumps and squat jumps, will also enhance his power and agility.

3. Run Total:
Federico's total running time was 00:45 slower than the average time. To improve his running performance, he should focus on both his overall fitness and his transition time. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build endurance and increase his running speed. Additionally, practicing quick transitions between exercises during his training sessions will improve his efficiency during the race.

4. Farmers Carry:
Federico was 00:16 slower than the average time in this segment. To improve his performance in the Farmers Carry, he should focus on improving his grip strength and overall upper body strength. Exercises such as deadlifts, pull-ups, and farmer's carries themselves will help him build strength in his hands, forearms, and shoulders. Incorporating grip strength exercises, such as hanging from a bar or using grip trainers, will also be beneficial.

5. Running 8:
Federico was 00:12 slower than the average time in this segment. To improve his running performance, he should focus on building his endurance and speed. Long-distance runs at a steady pace, interval training, and hill repeats can help him improve his overall running fitness. Additionally, incorporating strength training exercises that target his lower body, such as squats and lunges, will enhance his running performance.

Strategies


1. Pacing:
Federico should work on finding a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in missed opportunities to gain time. He should aim for a steady pace that allows him to maintain a strong effort throughout the entire race.

2. Transition Efficiency:
Federico should focus on improving his transition time between exercises. Practicing quick and efficient transitions during his training sessions will help him save valuable time during the race.

3. Mental Preparation:
Federico should work on mental strategies to stay focused and motivated during the race. Visualization techniques, positive self-talk, and setting specific goals can help him stay mentally strong and push through any challenges he may face.

Overall, Federico Broda had a solid performance in the 2023 Milan Hyrox race. By focusing on improving his running performance, specifically in the identified segments, and implementing the suggested training strategies and techniques, he can continue to enhance his performance and achieve even better results in future 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
Dehniger Jochen 2023 München 01:35:08
Smith David 2021 Dallas 01:35:15
Parize Janick 2024 Marseille 01:35:02
Cobb Daniel 2024 Glasgow 01:35:23
Barbaro Vincenzo 2018 Stuttgart 01:34:54
Zwaan Twan 2023 Amsterdam 01:35:05
Gannat Alexis 2024 Paris 01:35:13
Guiritan Jonathan 2023 London 01:35:34
Graham Cameron 2023 Melbourne 01:35:31
Tay Jeffrey 2024 Melbourne 01:35:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Rimini 01:37:30
2023 Barcelona 01:31:05
2024 Turin 01:35:13
2024 Madrid 01:44:11
2024 Paris 01:47:03

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