Dive into this athlete’s performance at 2024 Turin 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
514 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 514 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 514 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Pagni Nicola'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 Pagni Nicola'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 514 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 Pagni Nicola'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 Pagni Nicola'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
06:21.
Check the detail of the improvement plan below.
Based on 514 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Nicola Pagni's performance in the 2024 Turin HYROX race places him in the top 67% of all athletes and the top 65% of his age group, a commendable achievement. His total running time was slightly slower than average, indicating that while his running is strong, there's room for improvement compared to his peers. The detailed splits suggest Nicola began the race at a slower pace but showed considerable strength in the middle segments, especially in running and the sled push. However, his performance in the strength-focused exercises like the Sandbag Lunges and Burpees Broad Jump was significantly below average, suggesting a more hybrid profile with a leaning towards running. His faster Roxzone time indicates good overall fitness and efficient transitions between exercises, which is a strong point in his performance.
Segments to Improve:
Running 5: Nicola's performance dropped significantly in this segment, likely due to fatigue setting in after the preceding exercises. To improve, Nicola should focus on endurance running, incorporating interval training to simulate race conditions. Long runs at a steady pace, gradually increasing the distance, will also build stamina. Specific drills like 'tempo runs' can help maintain a consistent pace under fatigue.
Sandbag Lunges: This segment was significantly slower, indicating a need to strengthen lower body muscles and improve endurance. Nicola should incorporate weighted lunges, squats, and deadlifts into his training routine to build strength. Plyometric exercises like jump squats can also improve explosive power, which is crucial for this exercise.
Burpees Broad Jump: The slower time suggests a need for improvement in both strength and technique. Nicola should practice burpees with an emphasis on the jump to increase power and efficiency. Plyometric training, focusing on broad jumps and box jumps, can also enhance his performance in this segment.
Wall Balls: To improve his time in this segment, Nicola should focus on upper body strength and conditioning. Exercises like thrusters, overhead presses, and medicine ball throws can improve power and stamina. Practicing wall balls specifically, with attention to form and rhythm, can also help reduce time.
Sled Pull: Nicola's slower time indicates the need for improved pulling strength and technique. Incorporating exercises like weighted sled drags, rowing, and cable pulls can build the necessary muscle groups. Technique drills focusing on body positioning and efficient energy transfer will also be beneficial.
Race Strategies:
Effective Pacing: Nicola started the race slower than average, which suggests a need for a more strategic approach to pacing. By evenly distributing his energy throughout the race, especially in the initial running segments, he can maintain a more consistent performance level. Practicing pacing during training runs, where he simulates race conditions and splits, can help achieve this.
Strength and Endurance Balance: Given Nicola's hybrid profile, focusing on balancing strength and endurance training will be crucial. Incorporating strength workouts on alternate days with running can ensure balanced improvement without overtraining one aspect.
Transition Efficiency: While Nicola's Roxzone time was faster than average, continuous focus on minimizing transition times can lead to overall time improvements. Practicing quick transitions between exercises during training sessions can help reduce wasted time during the race.
Nutrition and Recovery: Addressing nutrition to support both endurance and strength training, along with prioritizing recovery practices like stretching, foam rolling, and adequate rest, will support Nicola's training regimen and improve race day performance.
By focusing on these specific areas for improvement and implementing the suggested strategies, Nicola Pagni can expect to see significant gains in his HYROX race performance, turning his current weaknesses into strengths for future competitions.