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.
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 Spinola Francesco'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 Spinola Francesco'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 Spinola Francesco'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 Spinola Francesco'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
03:37.
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
Francesco Spinola delivered a strong performance at the 2024 Milan Hyrox race, finishing in the top 35% overall and the top 40% in his age group. His total running time of 00:41:06 was impressive, being 01:16 faster than average, indicating a strong running capability. However, his performance in strength-based segments showed room for improvement. The data suggests Francesco might have paced the race appropriately in the later segments, as evidenced by his fastest running lap in Running 8, but his initial pace was slightly conservative. Considering his running prowess, Francesco appears to have a runner's profile and would benefit from enhancing his strength segments to balance his hybrid fitness.
Segments to Improve
Roxzone: Francesco's roxzone time was 54 seconds slower than average. To improve transition efficiency, focus on quick recovery techniques and practice seamless transitions during training. Implement drills such as short interval circuits that simulate race conditions to enhance overall fitness and transition speed.
Rowing: At 01:03 slower than average, rowing was challenging. Work on improving rowing form, focusing on consistent stroke technique. Incorporate ergometer interval training and cross-training with swimming to build endurance and power.
Sled Pull and Push: Both were slower than average. Enhance upper and lower body strength by integrating exercises like deadlifts, squats, and pull exercises. Practice sled drills focusing on technique and resistance variations to build power and efficiency.
Sandbag Lunges: Francesco was 13 seconds slower than average. Focus on leg endurance and balance with exercises like weighted lunges and step-ups. Include balance drills to stabilize and strengthen core and leg muscles.
Race Strategies
Pacing Strategy: Ensure a more balanced pace throughout the race. Francesco should aim to maintain a steady pace in the initial segments to conserve energy for strength-based exercises.
Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve compromised running performance.
Transition Efficiency: Reduce transition times by practicing efficient movement between exercises during training to cut down time spent in the roxzone.