Dive into this athlete’s performance at 2024 Melbourne 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 Bonadio Christian'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 Bonadio Christian'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 Bonadio Christian'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 Bonadio Christian'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
05:49.
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
Christian Bonadio delivered a commendable performance in the 2024 Melbourne HYROX race, securing an overall rank of 426, placing him in the top 23% of participants. Within his age group, he achieved a rank of 68, marking him in the top 21%. His overall time was 01:22:06, with a total running time of 00:38:46, which is 02:41 faster than the average, highlighting his strength in running. His best running lap was 00:04:32. Christian has a runner profile, but he also demonstrates proficiency in strength-based segments, as evident in the sled push and pull. His pacing strategy appears balanced overall; however, he started slightly slower on Running 1 compared to his stronger subsequent segments.
Segments to Improve
Burpees Broad Jump: This segment was notably slower than average by 03:15, placing Christian in the 100th percentile. To enhance performance:
Exercises & Drills: Incorporate plyometric drills such as box jumps and explosive push-ups to improve power and efficiency. Practice burpee broad jumps with a focus on maintaining a steady rhythm and reducing transition time between movements.
Technique Improvement: Focus on minimizing ground contact time and maintaining a low center of gravity during jumps.
Sandbag Lunges: Christian was 01:51 slower than average, placing him in the 98th percentile. Suggested improvements include:
Exercises & Drills: Implement weighted lunges, focusing on both front and back lunges to build strength and endurance. Consider incorporating sandbag carries to acclimate to the weight and distribution.
Technique Improvement: Work on balance and stride consistency, ensuring the knee does not cave inward during lunges.
Roxzone: Although slightly faster than average, there is room for improvement in transition efficiency.
Exercises & Drills: Practice specific transition drills, such as moving quickly from running to strength stations without resting. Simulate race conditions to improve adaptability and speed.
Technique Improvement: Reduce unnecessary movements and plan the approach to each station to minimize time lost.
Race Strategies
Pacing Strategy: Consider maintaining a consistent pace from the start, as Christian's initial running segment was slower, indicating a need for a more uniform pacing strategy.
Energy Management: Focus on energy conservation during strength segments to prevent fatigue in subsequent running segments. Integrate breathing techniques to maintain endurance.
Transition Efficiency: Develop a mental plan for each transition to ensure speed and fluidity, reducing time spent in the Roxzone.