Palone Sandro Hyrox Result

Dive into this athlete’s performance at 2019 Frankfurt 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 894 similar athletes.

Performance Highlights

GER GER Flag Men 50-54 #120004 01:47:21 8th in AG | Top 61.5% 172nd | Top 87.3%
-00:10
52:14
Run Total
+00:00
06:32
Avg. Lap
+00:28
05:50
Best Lap
+00:25
45:53
Workout Total
+00:03
05:44
Avg. Workout
-00:13
09:17
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 894 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 894 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Palone Sandro'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 Palone Sandro'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 894 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 Palone Sandro'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 Palone Sandro'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 04:08. Check the detail of the improvement plan below.

01:48 Potential Improvement 43.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:48 52:14 to 50:26 43.5%
Sled Pull 01:03 07:18 to 06:15 25.4%
Wall Balls 00:53 09:27 to 08:34 21.4%
Ski Erg 00:13 05:00 to 04:47 5.2%
Rowing 00:11 05:26 to 05:15 4.4%
Sled Push 00:00 03:35 to 03:35 0.0%
Burpees Broad Jump 00:00 07:00 to 07:00 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Sandbag Lunges 00:00 05:50 to 05:50 0.0%

Splits Time

Palone Sandro Perfect Race
Splits Total Average Total
Running 1 05:50 00:00 05:20 +00:30 00:00 +00:00
Ski Erg 05:00 05:50 04:45 +00:15 05:20 +00:30
Running 2 05:54 10:50 05:57 -00:03 10:05 +00:45
Sled Push 03:35 16:44 03:37 -00:02 16:02 +00:42
Running 3 06:21 20:19 06:35 -00:14 19:39 +00:40
Sled Pull 07:18 26:40 06:19 +00:59 26:14 +00:26
Running 4 06:45 33:58 06:33 +00:12 32:33 +01:25
Burpees Broad Jump 07:00 40:43 07:13 -00:13 39:06 +01:37
Running 5 06:59 47:43 06:53 +00:06 46:19 +01:24
Rowing 05:26 54:42 05:16 +00:10 53:12 +01:30
Running 6 06:40 01:00:08 06:37 +00:03 58:28 +01:40
Farmers Carry 02:17 01:06:48 02:41 -00:24 01:05:05 +01:43
Running 7 06:34 01:09:05 06:34 +00:00 01:07:46 +01:19
Sandbag Lunges 05:50 01:15:39 06:44 -00:54 01:14:20 +01:19
Running 8 07:13 01:21:29 07:54 -00:41 01:21:04 +00:25
Wall Balls 09:27 01:28:42 08:53 +00:34 01:28:58 -00:16
Roxzone 09:17 01:47:21 09:30 -00:13 01:47:21
Based on 894 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Sandro Palone had a solid performance in the 2019 Frankfurt HYROX race. He finished with an overall rank of 172, putting him in the top 52% of all 330 athletes. In his age group (50-54), he achieved a rank of 8, placing him in the top 36% of the 22 athletes.

His overall time of 01:47:21 is respectable, but there are areas where he can improve to enhance his performance. His total running time of 00:52:14 was 03:25 slower than the average. This indicates that Sandro could benefit from improving his overall fitness and transition time during the race.

Segments to Improve


1. Running 1:
Sandro's time of 00:05:50 was 00:38 slower than the average. To improve this segment, he can focus on his running technique and speed. Incorporating interval training, such as sprints and hill repeats, can help improve his running speed and endurance.

2. Sled Pull:
Sandro's time of 00:07:18 was 00:30 slower than the average. To improve this segment, he should focus on building strength and endurance in his upper body and grip. Exercises such as pull-ups, rows, and farmer's carries can help improve his performance in the sled pull.

3. Wall Balls:
Sandro's time of 00:09:27 was 00:28 slower than the average. To improve this segment, he should focus on improving his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help improve his performance in wall balls.

4. Running 4:
Sandro's time of 00:06:45 was 00:18 slower than the average. To improve this segment, he should focus on maintaining a steady pace and improving his endurance. Incorporating long-distance runs and tempo runs into his training routine can help improve his running performance.

5. Ski Erg:
Sandro's time of 00:05:00 was 00:17 slower than the average. To improve this segment, he should focus on his technique and building strength in his upper body and core. Incorporating exercises such as rowing and core strengthening exercises can help improve his performance in the ski erg.

Strategies


1. Pacing:
Sandro should focus on maintaining a consistent pace throughout the race. It's important not to start too fast and burn out early. He should aim to maintain a steady pace and save energy for the later segments.

2. Transitions:
Sandro should work on improving his transition time between segments. This can be achieved through practicing quick and efficient transitions during training sessions. By minimizing the time spent in the roxzone, Sandro can save valuable time during the race.

3. Strength Training:
Sandro should incorporate strength training exercises into his routine to improve his overall strength and power. This will help him in segments that require strength, such as the sled pull and wall balls.

4. Endurance Training:
Sandro should focus on improving his endurance through long-distance runs, interval training, and tempo runs. This will help him maintain a steady pace throughout the race and improve his overall performance.

In conclusion, Sandro Palone had a solid performance in the 2019 Frankfurt HYROX race. By focusing on improving his running speed, upper body strength, and overall endurance, he can enhance his performance in future races. Implementing specific training strategies and techniques, such as interval training, strength exercises, and efficient transitions, will help him achieve better results.

Similar Athletes
Raj Deepak 2024 Brisbane 01:47:01
Ng Jj 2024 Singapore 01:47:06
Kokorniak Mika 2022 Berlin 01:47:25
Massin Michel 2023 Maastricht European Championships 01:47:39
Doherty Leo 2024 Stockholm 01:47:38
Critchlow Russell 2023 Birmingham 01:47:23
Vollbrecht Dennis 2022 Hamburg 01:47:48
Yemm Jonathon 2024 Melbourne 01:47:32
Schürmann Mark 2023 Frankfurt 01:46:55
Freeman Andrew 2024 Melbourne 01:47:29

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