Season 23/24 2024 Fort Lauderdale (731) HYROX (570) Men (372) Pagano Nick

Pagano Nick Hyrox Result

Dive into this athlete’s performance at 2024 Fort Lauderdale 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

USA USA Flag Men 16-24 #113018 01:18:32 5th in AG | Top 33.3% 72nd | Top 19.4%
+02:55
42:27
Run Total
+00:23
05:19
Avg. Lap
-00:19
04:00
Best Lap
-02:33
30:33
Workout Total
-00:19
03:49
Avg. Workout
-00:21
05:35
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 Pagano Nick'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 Pagano Nick'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 Pagano Nick'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 Pagano Nick'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 05:15. Check the detail of the improvement plan below.

04:09 Potential Improvement 79.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:09 42:27 to 38:18 79.0%
Ski Erg 00:28 04:41 to 04:13 8.9%
Rowing 00:22 04:54 to 04:32 7.0%
Burpees Broad Jump 00:16 04:30 to 04:14 5.1%
Sled Push 00:00 02:11 to 02:11 0.0%
Sled Pull 00:00 03:44 to 03:44 0.0%
Farmers Carry 00:00 01:47 to 01:47 0.0%
Sandbag Lunges 00:00 04:10 to 04:10 0.0%
Wall Balls 00:00 04:36 to 04:36 0.0%

Splits Time

Pagano Nick Perfect Race
Splits Total Average Total
Running 1 04:00 00:00 04:19 -00:19 00:00 +00:00
Ski Erg 04:41 04:00 04:20 +00:21 04:19 -00:19
Running 2 05:08 08:41 04:37 +00:31 08:39 +00:02
Sled Push 02:11 13:49 02:40 -00:29 13:16 +00:33
Running 3 05:32 16:00 05:00 +00:32 15:56 +00:04
Sled Pull 03:44 21:32 04:27 -00:43 20:56 +00:36
Running 4 05:24 25:16 04:59 +00:25 25:23 -00:07
Burpees Broad Jump 04:30 30:40 04:39 -00:09 30:22 +00:18
Running 5 05:33 35:10 05:08 +00:25 35:01 +00:09
Rowing 04:54 40:43 04:39 +00:15 40:09 +00:34
Running 6 05:34 45:37 05:01 +00:33 44:48 +00:49
Farmers Carry 01:47 51:11 02:01 -00:14 49:49 +01:22
Running 7 05:19 52:58 05:00 +00:19 51:50 +01:08
Sandbag Lunges 04:10 58:17 04:35 -00:25 56:50 +01:27
Running 8 06:02 01:02:27 05:26 +00:36 01:01:25 +01:02
Wall Balls 04:36 01:08:29 05:45 -01:09 01:06:51 +01:38
Roxzone 05:35 01:18:32 05:56 -00:21 01:18:32
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nick Pagano's performance in the 2024 Fort Lauderdale HYROX race places him impressively within the top 22% overall and top 35% in his age group. His overall time of 01:18:32, with a total running time of 00:42:27, indicates a stronger inclination towards strength exercises over running, as his running time was 02:31 slower than the average. However, Nick demonstrated exceptional ability in strength-focused segments like the Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls, where he ranked significantly above average. Despite starting with a faster first running lap, his performance suggests he may have begun too vigorously, impacting his consistency in subsequent running laps.

Segments to Improve:

  • Run Total: To improve running endurance and speed, Nick should incorporate interval training, tempo runs, and hill workouts into his training regimen. Interval training can enhance aerobic capacity, while tempo runs help develop a sense of pace and improve metabolic efficiency. Hill workouts will build leg strength and running economy, crucial for maintaining speed over distance. It's also advisable to practice running after intense strength exercises to adapt to the physical demands of transitioning between activities.
  • Burpees Broad Jump: This segment requires both endurance and explosive power. Plyometric exercises like box jumps, squat jumps, and lunge jumps can increase explosive strength, while high-intensity interval training (HIIT) can improve endurance. Practicing the specific movement of burpee broad jumps, focusing on form and efficiency in movement, can also lead to time improvements.
  • Roxzone: The Roxzone time suggests a need for improved fitness and faster transitions. Implementing circuit training that mimics the race's structure, moving quickly between different exercise stations without rest, can enhance Nick's ability to transition swiftly and reduce Roxzone time. Additionally, practicing quick mental and physical switches between exercises can improve overall performance in this segment.
  • Ski Erg and Rowing: Both segments require cardiovascular endurance and upper body strength. For the Ski Erg, incorporating specific drills focusing on technique, power application, and pacing can improve performance. For rowing, a combination of endurance rowing sessions, sprint intervals, and strength training focused on the back, shoulders, and arms will help. Emphasizing form and efficiency in both exercises is crucial for reducing fatigue and improving times.

Race Strategies:

  • Pacing: Nick should focus on a more conservative start to avoid burning out too early. By dividing the race into segments and setting target paces based on training performances, he can ensure a more evenly distributed effort throughout the race. It's crucial to practice pacing during training runs, including after strength exercises to simulate race conditions.
  • Transition Efficiency: Minimizing time spent in transitions can significantly impact overall performance. Practicing quick changes between running and strength exercises during training will help reduce Roxzone time. Mental rehearsals of the race layout and transitions can also enhance fluidity on race day.
  • Strength and Endurance Balance: Given Nick's stronger performance in strength segments, maintaining this advantage while improving running endurance is key. A balanced training program that does not neglect one aspect over the other will be crucial. Including at least two focused running sessions and two strength sessions per week, along with combined workouts, can help achieve this balance.

By addressing these specific areas and implementing the suggested training strategies, Nick Pagano has the potential to significantly improve his future HYROX race performances, balancing his inherent strength capabilities with enhanced running endurance and efficiency.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Bridge Dean 2024 Sports Direct HYROX London 01:18:12
Boland Ian 2024 Dublin 01:18:23
Browne Mark 2024 Sports Direct HYROX London 01:18:46
Lippitt Tom 2023 London 01:18:05
Bretaño Juan Antonio 2022 Madrid 01:18:06
Arfaoui Karim 2024 Milan 01:18:55
Fingerle Justin 2023 Stuttgart 01:18:51
Marshall Scott 2024 London 01:18:39
Veldhuis Paul 2023 Amsterdam 01:18:10
Darling Andy 2024 Glasgow 01:18:05

Measure Your Performance Against Top Athletes

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