Dive into this athlete’s performance at 2024 Marseille 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.
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.
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.
This section showcases the entire Salucci Stefano'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 Salucci Stefano's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Salucci Stefano'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.
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 Salucci Stefano'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 04:41. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 01:32 | 05:24 to 03:52 | 32.7% |
| Burpees Broad Jump | 00:55 | 04:53 to 03:58 | 19.6% |
| Ski Erg | 00:35 | 04:45 to 04:10 | 12.5% |
| Rowing | 00:33 | 05:01 to 04:28 | 11.7% |
| Sled Push | 00:21 | 02:35 to 02:14 | 7.5% |
| Farmers Carry | 00:21 | 02:05 to 01:44 | 7.5% |
| Sandbag Lunges | 00:15 | 04:17 to 04:02 | 5.3% |
| Wall Balls | 00:09 | 05:07 to 04:58 | 3.2% |
| Run Total | 00:00 | 35:52 to 35:52 | 0.0% |
| Salucci Stefano | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:28 | 00:00 | 04:14 +01:14 | 00:00 +00:00 |
| Ski Erg | 04:45 | 05:28 | 04:17 +00:28 | 04:14 +01:14 |
| Running 2 | 03:52 | 10:13 | 04:32 -00:40 | 08:31 +01:42 |
| Sled Push | 02:35 | 14:05 | 02:36 -00:01 | 13:03 +01:02 |
| Running 3 | 04:22 | 16:40 | 04:53 -00:31 | 15:39 +01:01 |
| Sled Pull | 05:24 | 21:02 | 04:20 +01:04 | 20:32 +00:30 |
| Running 4 | 04:27 | 26:26 | 04:51 -00:24 | 24:52 +01:34 |
| Burpees Broad Jump | 04:53 | 30:53 | 04:29 +00:24 | 29:43 +01:10 |
| Running 5 | 04:36 | 35:46 | 04:58 -00:22 | 34:12 +01:34 |
| Rowing | 05:01 | 40:22 | 04:35 +00:26 | 39:10 +01:12 |
| Running 6 | 04:14 | 45:23 | 04:52 -00:38 | 43:45 +01:38 |
| Farmers Carry | 02:05 | 49:37 | 01:57 +00:08 | 48:37 +01:00 |
| Running 7 | 04:11 | 51:42 | 04:51 -00:40 | 50:34 +01:08 |
| Sandbag Lunges | 04:17 | 55:53 | 04:26 -00:09 | 55:25 +00:28 |
| Running 8 | 04:44 | 01:00:10 | 05:14 -00:30 | 59:51 +00:19 |
| Wall Balls | 05:07 | 01:04:54 | 05:34 -00:27 | 01:05:05 -00:11 |
| Roxzone | 06:22 | 01:16:18 | 05:39 +00:43 | 01:16:18 |
Stefano, first off, congratulations on finishing in the top 30% overall and top 27% in your age group! That's a strong performance in a competitive field of 1504 athletes. Your overall time of 01:16:18 showcases your dedication and hard work. With a total running time of 00:35:52, you’re clearly built for speed and have a runner's profile, which is evident from your performance on the running segments. However, your pacing could use a bit of strategy adjustment. Starting a bit slower during your first run segment would have conserved energy for your later exercises and running segments. Remember, 'It's not about being the fastest; it's about being the smartest.' 💪
Time to dive into the nitty-gritty. Here are the segments where you can really tighten up your game:
This segment has the most room for improvement. Focus on building posterior chain strength. Incorporate deadlifts and kettlebell swings into your routine. Additionally, practice sled pulls with varying weights to adapt to fatigue. A good drill is to perform 6-8 reps of sled pulls at 70-80% of your max effort, resting only briefly between sets to simulate race fatigue.
Burpees can be brutal, but let’s make them your friend. Focus on the explosive jump to maximize distance. Try adding plyometric drills like box jumps and broad jumps into your training. Also, practice your burpees with a speed focus; aim for 3 sets of 10 with a strict 30-second rest between sets to build endurance and speed.
To improve your Ski Erg performance, focus on your technique with a high stroke rate. Incorporate high-intensity interval training (HIIT) on the Ski Erg, alternating between 30 seconds of maximum effort and 30 seconds of rest, for 10 rounds. This will build both strength and endurance.
Technique is key here. Work on your stroke efficiency. Try lighter resistance intervals for speed work—20 seconds of all-out effort followed by 40 seconds of active recovery. This will help you develop a strong rhythm.
You're not too far off here, but we can still tighten it up! Focus on lower body strength. Incorporate heavy squats and lunges into your routine, and practice pushing the sled with proper form to ensure you're using your legs effectively. Try sled pushes for shorter distances at higher weights to build explosive strength.
To improve your Farmers Carry, focus on grip strength. Incorporate exercises like farmer's walks, deadlifts, and shrugs. A great drill is to carry heavy kettlebells or dumbbells for distance, aiming to increase your distance each week.
Stefano, you’ve shown incredible potential with your running speed, but there's room to build up your strength and work on those key segments. Remember, 'The only way to get better is to push your limits,' so let's transform those weaknesses into strengths! Keep grinding, stay focused on your training, and don’t forget to have fun along the way. And hey, if you ever find yourself feeling down, just remember: burpees are like a bad relationship—hard at first, but they get easier with time. 💥 Keep pushing, and let’s smash some personal records next time!
Always here to help you crush your goals,
The Rox-Coach
| Similar Athletes | |||
|---|---|---|---|
| Owen Daniel | 2024 Birmingham | 01:15:54 | |
| Lovichi Pierre | 2024 Karlsruhe | 01:16:17 | |
| Ruszczyk Daniel | 2024 Poznan | 01:16:19 | |
| Samwell Lee | 2023 Manchester | 01:16:17 | |
| Perks James | 2023 London | 01:15:55 | |
| Mcilwee Ryan | 2024 Dublin | 01:16:19 | |
| Coyle Joe | 2024 London | 01:16:18 | |
| Seppälä Alpi | 2024 Poznan | 01:16:14 | |
| Millan Ewan | 2022 Birmingham | 01:16:04 | |
| Korn Sascha | 2024 Stuttgart | 01:16:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Gdansk | 01:23:28 | |
| 2024 Milan | 01:22:50 | |
| 2024 London | 01:19:28 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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