Dive into this athlete’s performance at 2024 Turin 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
710 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 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 710 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 710 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Castagnino Ilaria'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 Castagnino Ilaria'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 710 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 Castagnino Ilaria'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 Castagnino Ilaria'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
04:44.
Check the detail of the improvement plan below.
Based on 710 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Ilaria Castagnino showcased a commendable performance in the 2024 Turin HYROX race, finishing in the top 2% overall and top 3% in her age group. Her total running time was 00:37:55, which was 00:43 faster than the average, indicating a strong running profile. However, her performance in the initial running segment was slower than average, suggesting a potential pacing issue at the start. Despite this, Ilaria demonstrated a remarkable ability to recover and improve her pace significantly in subsequent running segments. Her performance indicates a hybrid profile with a slight inclination towards running, but there is room for improvement in strength-focused segments to achieve a more balanced performance.
Segments to Improve:
Sled Pull: Ilaria's sled pull segment was significantly slower than average, indicating a need for improved strength and technique. To address this, Ilaria should incorporate more posterior chain exercises into her training, including deadlifts, kettlebell swings, and sled drags. Practicing the actual sled pull with incremental weights can also help improve technique and build specific strength.
Running 1: The slower start in the first running segment suggests a need for better race pacing strategy. Interval training that mimics race start conditions can help Ilaria improve her initial pace. Workouts like 400-meter repeats at race pace with short recovery periods can build endurance and speed for a stronger start.
Ski Erg: To improve her performance in the Ski Erg segment, Ilaria should focus on building upper body and core strength. Incorporating exercises like pull-ups, lat pulldowns, and plank variations can enhance the necessary muscle groups. Additionally, practicing on the Ski Erg with interval training can help improve technique and endurance in this specific exercise.
Rowing: The slower rowing time indicates a need for better rowing efficiency and endurance. Rowing intervals, with a focus on maintaining a consistent stroke rate and power output, can improve performance. Technique drills, emphasizing leg drive and a strong, smooth pull, will also be beneficial.
Race Strategies:
Effective Pacing: Ilaria should focus on starting the race at a sustainable pace that allows for gradual acceleration without burning out too early. Breaking the race down into segments and setting target times can help manage effort more efficiently.
Strength and Running Balance: Given Ilaria's stronger running profile, incorporating more strength training, especially targeting weaknesses identified in sled pull and Ski Erg segments, will help achieve a more balanced performance. A mix of strength and endurance training throughout the week is recommended.
Transition Efficiency: The slightly slower Roxzone time suggests that transitions between exercises could be faster. Practicing quick transitions in training, including setting up and moving between exercises efficiently, can shave off valuable seconds in the race.
Compromised Running Scenarios: To simulate race conditions, Ilaria should include workouts that involve running after strength exercises, mimicking the fatigue experienced during the race. This can help improve running performance even when fatigued from previous exercises.
By focusing on these areas for improvement and implementing the suggested training strategies, Ilaria Castagnino has the potential to elevate her performance in future HYROX races. A balanced approach to strength and endurance training, coupled with strategic race planning, will be key to achieving a more well-rounded athletic profile.