Rossi Mirko
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
629 similar athletes.
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 629 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 629 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Rossi Mirko'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 Rossi Mirko'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 629 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 Rossi Mirko'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 Rossi Mirko'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
04:51.
Check the detail of the improvement plan below.
01:45
Potential Improvement
36.1%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Mirko Rossi showcased a commendable performance in the 2024 Milan Hyrox race, particularly demonstrating strong running capabilities with a total running time of 00:49:18, which is 06:08 faster than the average. This indicates a runner profile, suggesting a natural aptitude for endurance and speed. However, the race revealed inconsistencies in his pacing strategy. Rossi started with a slower-than-average pace in Running 1 but showed improvement in subsequent running segments, with noticeable speed in Running 4, 5, 7, and especially in Running 8 where he was significantly faster than the average. This suggests a capability to accelerate as the race progresses. Nevertheless, his performance in strength-oriented segments like Burpees Broad Jump and Sandbag Lunges indicates room for improvement in strength and recovery during transitions.
Segments to Improve
- Roxzone: Rossi spent more time transitioning between exercise zones, indicating potential fatigue or inefficiency. To enhance transition times, focus on high-intensity interval training (HIIT) that combines short bursts of intense exercises with quick transitions to mimic race conditions. Additionally, engage in circuit training with minimal rest to improve cardiovascular endurance and transition speed.
- Burpees Broad Jump: This segment was notably slower. Incorporate plyometric training such as box jumps and burpee variations to enhance explosive power and endurance. Focus on form correction to ensure energy efficiency during jumps.
- Sandbag Lunges: Strengthen leg muscles through weighted lunges and step-ups with a sandbag to simulate race conditions. Include core stability exercises to maintain balance and improve posture during lunges.
- Wall Balls: Enhance upper body strength and coordination with medicine ball drills. Practice wall balls in sets with progressive overload to build endurance and technique.
- Sled Pull and Push: Focus on sled training with varied weights to develop pushing and pulling strength. Incorporate exercises like deadlifts and leg presses to build foundational strength.
Race Strategies
- Consistent Pacing: Work on maintaining a steady pace throughout the race to avoid starting too slow or fast. Practice tempo runs to enhance pacing strategies.
- Energy Management: Focus on nutrition and hydration strategies pre-race and during transitions, ensuring adequate energy reserves for strength segments.
- Mental Preparation: Develop mental toughness through visualization techniques and race simulation drills to maintain focus and confidence during challenging segments.
- Transition Practice: Regularly practice transitions in training sessions to reduce Roxzone time and improve overall race efficiency.
Ready to conquer your next race?
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator