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 Capalbo 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 Capalbo 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 Capalbo 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 Capalbo 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
02:35.
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
Marco Capalbo demonstrated a commendable performance in the 2024 Milan Hyrox race. His overall rank was 795, placing him in the top 57% of athletes, and he ranked 150th in his age group (25-29 years), within the top 64%. Marco's total running time was 00:44:24, which is 02:11 faster than the average, indicating a strong runner profile. However, his running performance was inconsistent, starting slower but improving significantly towards the end. The standout running lap was Running 8, where Marco was 01:17 faster than average, placing him in the top 4% for that segment. His transitions in the roxzone took more time than average, suggesting room for improvement in transition efficiency.
Segments to Improve
Roxzone (02:34 slower than average)
Improving transition times can significantly enhance overall performance. Consider the following strategies:
Transition Drills: Practice quick transitions between different exercises to simulate race conditions. Time each transition and gradually aim to reduce time taken.
Circuit Training: Include circuits in your training that mimic race conditions, focusing on quick shifts between running and strength exercises.
Breathing Techniques: Develop efficient breathing techniques to aid quicker recovery during transitions.
Sandbag Lunges (01:08 slower than average)
Focus on building strength and endurance for this segment:
Weighted Lunges: Incorporate heavy sandbag lunges in your routine to build leg strength and stability.
Core Strengthening: Enhance core strength with planks and rotational exercises to maintain form during lunges.
Step-Ups: Perform weighted step-ups to improve lower body endurance and strength.
Sled Pull (01:01 slower than average)
Enhance pulling power and technique:
Sled Pull Variations: Practice with varying weights and distances to build pulling strength and technique.
Upper Body Strength: Focus on exercises like bent-over rows and deadlifts to increase pulling power.
Grip Strength: Improve grip strength with exercises like farmer's carries and dead hangs.
Race Strategies
Controlled Start: Begin the race with a controlled pace to conserve energy for later segments, avoiding early exhaustion.
Pacing Strategy: Develop a consistent pacing strategy based on your strongest segments, capitalizing on your running prowess.
Efficient Hydration and Nutrition: Ensure adequate hydration and nutrition pre-race and during the event to maintain energy levels.
Mental Preparation: Focus on mental conditioning techniques such as visualization and positive self-talk to enhance resilience during challenging segments.