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 Ruffa Christian'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 Ruffa Christian'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 Ruffa Christian'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 Ruffa Christian'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
Christian Ruffa delivered a commendable performance in the 2024 Milan Hyrox race, securing an overall rank of 417, placing him in the top 30% of all competitors. In his age group, he ranked 126, indicating strong competitive placement. His overall time was 01:22:20, and his total running time was particularly impressive at 00:37:18, which was 04:13 faster than the average. This suggests that Christian has a strong running profile, excelling in running segments compared to strength exercises. His pacing strategy was effective, with progressively faster running times, culminating in a personal best of 00:03:59 in Running 8, showcasing his ability to maintain and even escalate pace towards the end.
Segments to Improve
Roxzone: Christian's Roxzone time was 00:48 slower than average. Improving transition efficiency is crucial. He should focus on circuit training that simulates quick transitions between exercises to enhance cardiovascular endurance and agility.
Wall Balls: At 00:46 slower than average, Christian could benefit from increased upper body strength and endurance. Integrating wall ball drills with varying weights and reps, along with core stability exercises, can enhance performance.
Sled Push and Sled Pull: Both segments showed room for improvement (00:43 and 00:25 slower, respectively). Christian should focus on leg strength and power development through exercises like squats, deadlifts, and sled-specific drills.
Farmers Carry: With a time 00:37 slower than average, grip strength and core stability need attention. Farmer's walk with progressive weight increases and grip strength exercises will be beneficial.
Burpees Broad Jump: Being 00:15 slower than average suggests a need for enhanced explosive power and conditioning. Plyometric training and high-intensity interval training (HIIT) can improve explosiveness and endurance.
Sandbag Lunges: Improving balance and leg strength through varied lunge exercises, focusing on stability and control under load, is recommended.
Race Strategies
Pacing: Christian should maintain his strong running start and ensure he doesn't expend too much energy initially, preserving stamina for strength segments.
Transition Efficiency: Practice quick transitions by incorporating short, high-intensity exercises between running drills to simulate race conditions and improve Roxzone times.
Compromised Running: Post-exercise running segments can be challenging; hence, practicing running drills immediately after strength exercises will help in maintaining pace.
Strength Focus: Given Christian's strong running background, a balanced training regimen that places additional emphasis on strength training will enhance his overall performance.