Brena Federica
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
1000 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 Women
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 Women
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 Women
Pacing Quality
This section showcases the entire Brena Federica'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 Brena Federica'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 Women
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 Brena Federica'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 Women
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 Brena Federica'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
04:30.
Check the detail of the improvement plan below.
01:58
Potential Improvement
43.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Federica Brena delivered a strong performance at the 2024 Milan Hyrox race, finishing in the top 8% overall and top 10% within her age group. Her total running time of 00:42:47 was notably 02:34 faster than the average, indicating a strong running profile. Federica demonstrated excellent speed and efficiency in her running segments, with her final lap being particularly impressive. However, her initial running pace was slower, suggesting she may have started cautiously. Overall, Federica exhibits a balanced profile with a slight edge in running, but there is room for improvement in strength-based exercises.
Segments to Improve
- Wall Balls (00:06:12):
- Analysis: This segment was significantly slower, indicating potential fatigue or a need for improved technique.
- Training Strategies: Focus on strength endurance and technique. Include exercises such as thrusters, overhead squats, and medicine ball throws to enhance upper body strength and coordination.
- Form Correction: Ensure proper squat depth and maintain a consistent rhythm to conserve energy.
- Ski Erg (00:05:53):
- Analysis: Performance here suggests a need for improved technique and endurance.
- Training Strategies: Incorporate Ski Erg intervals with varied resistance, focusing on maintaining power output. Engage in cross-training activities like swimming to build cardiovascular endurance.
- Form Correction: Focus on maintaining a strong core and using a full range of motion to maximize efficiency.
- Burpees Broad Jump (00:05:59):
- Analysis: Improvement is needed in explosive power and agility.
- Training Strategies: Implement plyometric drills such as box jumps and lateral hops. Additionally, practice burpee variations to build speed and efficiency.
- Form Correction: Emphasize a quick transition from the ground to jump, ensuring minimal time on the ground.
- Sled Pull (00:05:39):
- Analysis: Performance suggests a need for increased pulling strength and endurance.
- Training Strategies: Incorporate sled pull drills in varied resistance settings and rope pulls to enhance grip and back strength.
- Form Correction: Maintain a low center of gravity and use the legs to drive backward powerfully.
- Roxzone (00:06:14):
- Analysis: Transition times were slightly slower, indicating room for efficiency improvements.
- Training Strategies: Practice quick transitions between exercises. Use circuit training to simulate race conditions and minimize downtime.
Race Strategies
- Pacing: Consider a more aggressive start in the initial running segments to leverage her strong running ability and gain an early advantage.
- Energy Conservation: Develop a strategy to maintain energy levels throughout strength segments. Focus on consistent breathing and efficient movement patterns to prevent fatigue.
- Transition Practice: Simulate race conditions during training to improve transitions. Time transitions and aim to reduce them progressively.
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