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.
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 Arampatzis Vasilis'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 Arampatzis Vasilis'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 Arampatzis Vasilis'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 Arampatzis Vasilis'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
03:35.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Vasilis Arampatzis delivered a strong performance in the 2024 Milan Hyrox event, ranking in the top 16% overall and the top 20% in his age group. His total running time was 1:17 faster than the average, highlighting his proficiency in running compared to his peers. However, his pacing strategy exhibited a slow start, as indicated by the slower-than-average time in Running 1. This suggests an opportunity for more effective pacing from the onset. Vasilis's profile indicates a strong running background but suggests room for improvement in strength-based exercises, as evidenced by slower times in segments such as the Sled Push and Pull, Burpees Broad Jump, and Sandbag Lunges.
Segments to Improve
Roxzone: With a time of 6:40, Vasilis was 1:16 slower than average. To improve, focus on transition drills that enhance speed and efficiency between exercises. Incorporating high-intensity interval training (HIIT) and circuit training can help maintain intensity levels throughout the race.
Burpees Broad Jump: Vasilis was 16 seconds slower than average. To enhance performance, incorporate plyometric exercises such as box jumps and squat jumps to build explosive power. Work on form by ensuring a strong push-off and maintaining momentum through the jump.
Sandbag Lunges: The 16-second slower performance suggests a need for better leg strength and endurance. Include weighted lunges, Bulgarian split squats, and core stability exercises in the routine to improve strength and balance.
Sled Pull & Push: Both segments were slower than average, indicating a need to boost upper body and leg strength. Implement sled training drills, focusing on both push and pull techniques. Emphasize proper form with a focus on core engagement and leg drive.
Farmers Carry: Vasilis was 9 seconds slower than average. To improve grip strength and endurance, incorporate farmers carry drills with varying weights and distances. Include exercises like deadlifts and shrugs for overall strength enhancement.
Race Strategies
Optimized Pacing: Aim for a more balanced pacing strategy. Start at a moderate pace to avoid fatigue and gradually increase speed in later running segments. Practice negative splits in training to improve pacing awareness.
Transition Efficiency: Focus on minimizing time spent in the Roxzone by practicing swift transitions between exercises. Visualize the course layout and rehearse transitions during training sessions to build muscle memory.
Compromised Running Scenarios: Train under fatigue by incorporating compromised running drills. For example, immediately follow strength exercises with running intervals to simulate race conditions and enhance recovery speed.