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 Ciliberti Francesco'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 Ciliberti Francesco'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 Ciliberti Francesco'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 Ciliberti Francesco'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
03:28.
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
Francesco Ciliberti delivered a commendable performance at the 2024 Milan Hyrox race. Securing an overall rank of 290 out of 1371 places him in the top 21%, while ranking 87th in his age group (30-34) places him in the top 25%. His total running time of 00:36:16 was notably 03:48 faster than the average, indicating a strong runner profile. Francesco's pacing was relatively consistent, although his initial segment (Running 1) was slower than the average, suggesting a slightly conservative start. His running strength was evident across most segments, consistently outperforming the average. However, his Roxzone time and certain strength-oriented exercises like the Burpees Broad Jump and Sandbag Lunges revealed potential areas for improvement.
Segments to Improve
Roxzone: Francesco's Roxzone time was significantly slower than average, indicating prolonged transitions. To enhance transition efficiency, he should focus on:
High-Intensity Interval Training (HIIT): Incorporate HIIT sessions to improve overall fitness and quick recovery between exercises.
Transition Drills: Practice seamless transitions between exercises to reduce downtime. Set up mini circuits that mimic the race environment to simulate these transitions.
Burpees Broad Jump: This segment was 01:35 slower than average. To improve:
Form Correction: Ensure proper form by keeping the core engaged and maintaining a fluid motion throughout the exercise.
Plyometric Training: Incorporate box jumps, squat jumps, and burpee variations to enhance explosive power and endurance.
Sandbag Lunges: This segment was 00:24 slower than average. To enhance performance:
Strength Training: Focus on exercises like weighted lunges, Bulgarian split squats, and step-ups to build lower body strength.
Core Stability: Engage in core workouts such as planks and Russian twists to improve balance during lunges.
Race Strategies
Optimized Pacing: Begin the race with a slightly faster pace to avoid falling behind in the initial segments, but ensure it is sustainable to maintain energy for strength exercises.
Focused Transition Practice: Allocate training sessions specifically for practicing transitions to minimize Roxzone time during the race.
Compromised Running Scenarios: Simulate running after heavy strength exercises in training to adapt to the fatigue levels experienced during the race.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men