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 Rubino Salvatore'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 Rubino Salvatore'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 Rubino Salvatore'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 Rubino Salvatore'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
05:27.
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
Salvatore Rubino delivered a commendable performance in the 2024 Milan Hyrox race, finishing in the top 63% overall and top 69% within his age group. His total running time of 43:23 was notably 3:49 faster than the average, highlighting a strong running capability. However, his pacing strategy indicates a conservative start, as seen in his slower initial running segments. His performance suggests he has a more runner-oriented profile, with room for improvement in strength-based exercises. The standout performances in the final running lap and Wall Balls suggest strong endurance and finishing capability.
Segments to Improve
Sled Pull (08:26): This segment was the most significant underperformance, with Salvatore clocking in 2:54 slower than average. To improve, focus on building upper body strength and technique. Include exercises like bent-over rows, lat pull-downs, and core stability workouts. Practice sled pulls with incrementally increasing weights to enhance both strength and endurance.
Roxzone (10:04): Transitions were 2:05 slower than average. Focus on high-intensity interval training (HIIT) to boost overall fitness and agility drills to improve transition speed. Simulate race conditions in training to practice efficient transitions.
Burpees Broad Jump (06:52): Improve explosiveness and endurance with plyometric exercises like box jumps and burpee variations. Focus on maintaining a steady pace throughout the reps to prevent fatigue.
Sandbag Lunges (06:23): Enhance lower body strength and stability by incorporating weighted lunges and step-ups into the routine. Emphasize proper form to improve efficiency and reduce load times.
Sled Push (03:39): Work on leg strength and power with squats, deadlifts, and leg press exercises. Practice sled pushes with varying weights and distances to build endurance and power.
Ski Erg (04:52): Focus on improving aerobic capacity and technique with interval training on the Ski Erg. Incorporate exercises targeting the shoulders and core to increase power output.
Race Strategies
Optimized Pacing: Start with a more aggressive pace in the initial running segments to leverage strong running capability. Maintain a steady rhythm to prevent burnout in strength exercises.
Efficient Transitions: Reduce time spent in the roxzone by practicing quick transitions and minimal rest between segments. Use visualization techniques to mentally prepare for seamless transitions.
Strength-Endurance Balance: Implement a balanced training regime that incorporates both running and strength training to address the identified weaknesses. Simulate race conditions in training to adapt to compromised running scenarios post-strength exercises.