Dive into this athlete’s performance at 2024 Rimini 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.
Performance Highlights
ITA Men #164027 01:38:38
56th in
AG
| Top 4.8%
854th | Top 73.9%
+01:30
49:46
Run Total
+00:12
06:13
Avg. Lap
+00:44
05:48
Best Lap
-03:01
38:56
Workout Total
-00:22
04:52
Avg. Workout
+01:31
09:59
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 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 Ndreca Claudio'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 Ndreca Claudio'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 Ndreca Claudio'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 Ndreca Claudio'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
03:38.
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:
Claudio Ndreca's performance in the 2024 Rimini HYROX race places him in a commendable position, especially considering his age group and the competitive field. With an overall time that situates him in the top 55% of all athletes and top 49% in his age group, Claudio demonstrates a balanced skill set between strength and endurance. His total running time, being slightly slower than average, suggests a stronger inclination towards strength exercises, as indicated by his exceptional performances in the sled push and sled pull segments. However, there is a notable area for improvement in his running efficiency and the speed of transitions between exercises, as evidenced by the slower roxzone time.
Segments to Improve:
Running and Roxzone: Claudio's total running time and roxzone segments show significant room for improvement. To enhance his running efficiency, interval training can be highly effective. Workouts like 400-meter repeats at a faster pace than his current average, with equal rest periods, can improve speed and endurance. For transitions, practicing quick switches between running and strength exercises during training will help decrease roxzone times. Incorporating dynamic stretches and plyometric exercises such as box jumps and burpees can improve agility, which is crucial for faster transitions.
Wall Balls: This segment stands out as an area needing improvement. To increase efficiency, Claudio should focus on developing his squat and press technique to ensure fluid movement and reduce fatigue. Exercises like thrusters, overhead presses, and goblet squats can help build the necessary strength and endurance. Practicing wall balls with a focus on form, using a lighter ball to perfect the technique before gradually increasing the weight, can also be beneficial.
Farmer's Carry: To improve his performance in the farmer's carry, grip strength and core stability are key. Claudio should incorporate grip-strengthening exercises such as dead hangs and wrist curls, along with core-strengthening workouts including planks and farmer's walk with heavier weights than used in races to build endurance.
Sandbag Lunges: Improved performance in sandbag lunges can be achieved through enhanced leg strength and balance. Bulgarian split squats, lunges with weight variations, and step-ups can build the necessary leg strength, while exercises like single-leg deadlifts can improve balance and stability.
Race Strategies:
Pacing: To avoid starting too fast and facing early fatigue, Claudio should focus on maintaining a steady pace in the initial running segments. Using a heart rate monitor during the race can help him stay within his optimal effort zones.
Strength Before Speed: Given Claudio's strength in the sled push and pull, focusing on maintaining form and leveraging his strength in these segments before pushing hard on the runs can conserve energy for a strong finish.
Transition Practice: Incorporating transition drills into training sessions, where Claudio swiftly moves from running to strength exercises and back, can significantly cut down his roxzone time. This includes setting up mock transition zones during workouts to mimic race conditions.
Endurance Running Improvement: To complement his strength, Claudio should increase his focus on endurance running. Adding one long, slow distance run per week to his training regimen can improve his overall running time by building endurance without sacrificing strength gains.
By focusing on these targeted areas for improvement and implementing the suggested training modifications, Claudio Ndreca can expect to see marked improvements in his future HYROX race performances, potentially climbing higher in both his age group and overall rankings.