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 Conti Alex'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 Conti Alex'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 Conti Alex'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 Conti Alex'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
05:44.
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
Alex Conti's performance in the 2024 Milan Hyrox race was commendable, ranking in the top 63% overall and in the top 70% within his age group. His total running time of 43:17 was notably faster than average by 4:06, highlighting his strong running capability. The standout performance on Running 8, where he outpaced the average by 2:20, demonstrates his potential as a strong runner. However, the slower initial running segment suggests that he started off too cautiously. His performance indicates a hybrid profile with a slight advantage in running over strength-based exercises.
Segments to Improve
Sled Pull (9:22, 3:46 slower than average):
Improvement in this segment can significantly impact overall performance. Focus on building upper body and core strength, as well as grip endurance.
Exercises: Deadlifts, bent-over rows, and lat pull-downs to enhance back and grip strength.
Drills: Practice sled pulls with varying weights to simulate race conditions and improve technique.
Form Corrections: Ensure a strong core engagement and maintain a consistent pulling rhythm.
Roxzone (8:30, 0:24 slower than average):
The time spent in transitions can be optimized through overall fitness improvements and transition practice.
Exercises: High-intensity interval training (HIIT) for cardiovascular fitness.
Drills: Transition drills focusing on quick gear changes and movement between stations.
Burpees Broad Jump (6:38, 0:27 slower than average):
Enhancing explosive power and endurance can improve performance.
Exercises: Box jumps, squat jumps, and burpees with focus on speed.
Drills: Combine burpees with short sprints to simulate race fatigue.
Wall Balls (7:37, 0:01 faster than average):
While slightly better than average, there's room for improvement in technique and endurance.
Exercises: Wall ball shots with increasing weights to build endurance.
Form Corrections: Focus on squat depth and ball release timing.
Race Strategies
Start Steady, Finish Strong: Begin the race at a pace slightly slower than the average to conserve energy for later stages. Aim to progressively increase pace after the initial segments.
Efficient Transitions: Practice swift transitions to reduce time in the Roxzone. Pre-plan movements between stations to minimize downtime.
Compromised Running: Train running immediately after strength exercises to adapt to the fatigue experienced during the race. This will help maintain running speed post-exercise.
Focus on Weak Segments: Prioritize training segments where time was lost, such as the sled pull and burpees. Incorporate specific drills to improve these areas.