Season 24/25 2024 Milan (2429) HYROX (2041) Men (1369) Ciampoli Marco

Ciampoli Marco Hyrox Result

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 281 similar athletes.

Performance Highlights

ITA ITA Flag Men 30-34 #81025 02:03:17 336th in AG | Top 97.4% 1312th | Top 95.8%
-14:48
45:20
Run Total
-01:50
05:40
Avg. Lap
-00:46
05:04
Best Lap
+16:58
01:08:48
Workout Total
+02:08
08:36
Avg. Workout
-02:11
09:13
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 281 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 281 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ciampoli Marco'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 Ciampoli Marco'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 281 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 Ciampoli Marco'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 Ciampoli Marco'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 18:57. Check the detail of the improvement plan below.

08:11 Potential Improvement 43.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 08:11 15:21 to 07:10 43.2%
Wall Balls 06:39 16:43 to 10:04 35.1%
Farmers Carry 01:39 04:43 to 03:04 8.7%
Sled Push 01:18 05:31 to 04:13 6.9%
Sandbag Lunges 00:48 08:24 to 07:36 4.2%
Ski Erg 00:21 05:20 to 04:59 1.8%
Rowing 00:01 05:32 to 05:31 0.1%
Burpees Broad Jump 00:00 07:14 to 07:14 0.0%
Run Total 00:00 45:20 to 45:20 0.0%

Splits Time

Ciampoli Marco Perfect Race
Splits Total Average Total
Running 1 05:43 00:00 05:50 -00:07 00:00 +00:00
Ski Erg 05:20 05:43 04:55 +00:25 05:50 -00:07
Running 2 05:04 11:03 06:37 -01:33 10:45 +00:18
Sled Push 05:31 16:07 04:06 +01:25 17:22 -01:15
Running 3 06:29 21:38 07:30 -01:01 21:28 +00:10
Sled Pull 15:21 28:07 07:14 +08:07 28:58 -00:51
Running 4 05:22 43:28 07:24 -02:02 36:12 +07:16
Burpees Broad Jump 07:14 48:50 08:38 -01:24 43:36 +05:14
Running 5 05:58 56:04 07:47 -01:49 52:14 +03:50
Rowing 05:32 01:02:02 05:36 -00:04 01:00:01 +02:01
Running 6 05:11 01:07:34 07:34 -02:23 01:05:37 +01:57
Farmers Carry 04:43 01:12:45 02:56 +01:47 01:13:11 -00:26
Running 7 05:33 01:17:28 07:42 -02:09 01:16:07 +01:21
Sandbag Lunges 08:24 01:23:01 08:06 +00:18 01:23:49 -00:48
Running 8 06:04 01:31:25 09:39 -03:35 01:31:55 -00:30
Wall Balls 16:43 01:37:29 10:19 +06:24 01:41:34 -04:05
Roxzone 09:13 02:03:17 11:24 -02:11 02:03:17
Based on 281 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Marco Ciampoli demonstrated a strong running performance in the 2024 Milan Hyrox race, with a total running time of 00:45:20, which was 15:01 faster than the average. This indicates a clear strength in running, suggesting a runner's profile. However, his overall rank (1312 out of 1371) and age group rank (336 out of 345) show room for improvement in strength-based segments. Marco's pacing strategy was well-executed, as he started slightly slower but built up to significantly faster running times, particularly in segments 2, 4, 5, 6, 7, and 8, where he was often faster than 98% of competitors.

Segments to Improve

  • Sled Pull (00:15:21, 100th Percentile Rank):

    This segment was the most challenging for Marco. To improve, focus on building upper body and core strength. Key exercises include:

    • Deadlifts: Perform 3 sets of 8-12 reps to enhance overall pulling strength.
    • Seated Rows: 3 sets of 10-15 reps to target the back and arm muscles crucial for this exercise.
    • Core Stability Work: Include planks and Russian twists to improve core strength and stability.
  • Wall Balls (00:16:43, 95th Percentile Rank):

    Focus on improving explosive power and endurance. Suggested exercises:

    • Medicine Ball Throws: 3 sets of 10-15 explosive throws to build power.
    • Squat Variations: Incorporate both high-rep squats and squat jumps to increase leg endurance and power.
    • Interval Training: Short, high-intensity bursts of wall balls to simulate race conditions.
  • Sled Push (00:05:31, 79th Percentile Rank):

    Improve leg strength and endurance with the following drills:

    • Heavy Leg Press: 3 sets of 8-10 reps focusing on maximum weight to build strength.
    • Plyometric Drills: Box jumps and lunge jumps to increase explosive strength.
    • Progressive Sled Pushes: Gradually increase weight and distance during training sessions.
  • Farmers Carry (00:04:43, 97th Percentile Rank):

    Work on grip strength and endurance:

    • Grip Strength Exercises: Use hand grippers or hang from a pull-up bar to strengthen grip.
    • Dumbbell or Kettlebell Carries: Increase weight and duration over time for endurance.

Race Strategies

  • Enhanced Transition Speed: While Marco's roxzone time was faster than average, further improvements can be made by practicing quick transitions between exercises without compromising form.
  • Compromised Running Drills: Include running after strength exercises in training to simulate race fatigue and improve running efficiency post-strength segments.
  • Energy Management: Maintain pacing strategies that conserve energy for strength segments by utilizing strong running legs to build time buffers for weaker segments.
  • Focus on Weak Segments: Prioritize training on sled pull and wall balls, as improvements in these areas will significantly enhance overall performance.
Similar Athletes
Herrada Richard 2022 New York 02:03:32
Mullan Shaun 2024 Melbourne 02:03:28
Velazquez Angel Saulo 2023 Houston 02:03:21
Wong Clinton 2023 Hong Kong 02:03:22
Krutein Kim 2024 Karlsruhe 02:03:47
Quah Christian 2024 Singapore National Stadium 02:03:02
Chua Burton 2024 Singapore 02:02:59
Suprapto Irza Fauzan 2023 Singapore 02:03:01
Donkervoort Nino 2023 Amsterdam 02:02:48
Oakley Kristan 2024 Manchester 02:03:16

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