Season 23/24 2024 Rimini (1778) HYROX (1534) Men (1156) Cafaro Nicola

Cafaro Nicola Hyrox Result

Dive into this athlete’s performance at 2024 Rimini 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

ITA ITA Flag Men #135042 01:17:29 59th in AG | Top 5.1% 221st | Top 19.1%
+00:24
39:27
Run Total
+00:04
04:56
Avg. Lap
+00:33
04:48
Best Lap
+00:03
32:40
Workout Total
+00:01
04:05
Avg. Workout
-00:25
05:26
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 Cafaro Nicola'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 Cafaro Nicola'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 Cafaro Nicola'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 Cafaro Nicola'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 05:14. Check the detail of the improvement plan below.

01:45 Potential Improvement 33.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:45 39:27 to 37:42 33.4%
Sled Push 01:18 03:36 to 02:18 24.8%
Sled Pull 00:36 04:34 to 03:58 11.5%
Sandbag Lunges 00:30 04:38 to 04:08 9.6%
Rowing 00:24 04:54 to 04:30 7.6%
Ski Erg 00:23 04:34 to 04:11 7.3%
Wall Balls 00:18 05:24 to 05:06 5.7%
Burpees Broad Jump 00:00 03:20 to 03:20 0.0%
Farmers Carry 00:00 01:40 to 01:40 0.0%

Splits Time

Cafaro Nicola Perfect Race
Splits Total Average Total
Running 1 04:39 00:00 04:17 +00:22 00:00 +00:00
Ski Erg 04:34 04:39 04:19 +00:15 04:17 +00:22
Running 2 04:48 09:13 04:34 +00:14 08:36 +00:37
Sled Push 03:36 14:01 02:37 +00:59 13:10 +00:51
Running 3 04:54 17:37 04:57 -00:03 15:47 +01:50
Sled Pull 04:34 22:31 04:21 +00:13 20:44 +01:47
Running 4 04:51 27:05 04:55 -00:04 25:05 +02:00
Burpees Broad Jump 03:20 31:56 04:34 -01:14 30:00 +01:56
Running 5 04:57 35:16 05:03 -00:06 34:34 +00:42
Rowing 04:54 40:13 04:37 +00:17 39:37 +00:36
Running 6 04:57 45:07 04:57 +00:00 44:14 +00:53
Farmers Carry 01:40 50:04 01:59 -00:19 49:11 +00:53
Running 7 04:59 51:44 04:55 +00:04 51:10 +00:34
Sandbag Lunges 04:38 56:43 04:30 +00:08 56:05 +00:38
Running 8 05:26 01:01:21 05:23 +00:03 01:00:35 +00:46
Wall Balls 05:24 01:06:47 05:40 -00:16 01:05:58 +00:49
Roxzone 05:26 01:17:29 05:51 -00:25 01:17:29
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Nicola Cafaro's performance in the 2024 Rimini HYROX race places him within the top echelon of his age group, showcasing significant prowess across a diverse range of physical challenges. His overall time of 01:17:29, securing a place in the top 14% of all athletes and top 15% of his age group, underscores a balanced athlete with capabilities in both strength and endurance. However, his total running time being exactly average suggests that while Nicola has a solid running base, there is room for improvement to elevate his performance further. Notably, his prowess in segments like the Burpees Broad Jump and Farmers Carry indicates a strong anaerobic capacity and explosive strength. Conversely, Nicola's pacing at the start seems slightly conservative, as evidenced by slower initial running splits, but he demonstrates the ability to maintain and slightly improve pace as the race progresses, pointing to a potential strategy of starting too slow.

Segments to Improve:

  • Sled Push: Nicola's sled push time is significantly slower than average. To enhance performance in this area, Nicola should incorporate more functional strength training focused on lower body power and core stability. Exercises like heavy sled drags, weighted squats, and leg presses will build the necessary strength. Additionally, practicing the specific technique of short, powerful bursts with a low center of gravity can improve efficiency and speed in this segment.
  • Sled Pull: Similar to the sled push, improvement in sled pull times can come from targeted strength and conditioning work. Incorporating exercises such as deadlifts, kettlebell swings, and pull-throughs can build posterior chain strength critical for an efficient sled pull. Technique drills focusing on maintaining a steady pace and posture will also help reduce time spent on this segment.
  • Sandbag Lunges: To improve in sandbag lunges, Nicola should focus on lower body endurance and stability exercises. Bulgarian split squats, lunges with weight (progressing to sandbag-specific training), and core stability work will enhance performance. Emphasizing unilateral training can also correct imbalances and improve overall lunge efficiency.
  • Rowing: For better rowing times, Nicola should focus on both technique and cardiovascular endurance. High-intensity interval training (HIIT) on the rower, combined with technique drills emphasizing powerful leg drives and efficient recovery, will enhance rowing performance. Additional cross-training activities like swimming or cycling can also improve cardiovascular capacity without additional impact.

Race Strategies:

  • Pacing: Nicola should work on optimizing his pacing strategy, starting slightly faster in the initial running segments without reaching the point of early fatigue. Interval training with a focus on race-pace efforts can help fine-tune this balance.
  • Transitions (Roxzone): Given the slightly slower transitions, Nicola could benefit from practicing quick transitions between segments during training to reduce overall time spent in the Roxzone. Simulating race day conditions, including setup and transitions, can make these movements more efficient under fatigue.
  • Strength and Endurance Balance: To improve overall performance, Nicola should aim for a balanced training program that enhances both running endurance and strength for the obstacles. Incorporating at least two strength-focused sessions and multiple running sessions of varied intensities (easy runs, intervals, and long runs) weekly can create a well-rounded athlete capable of better handling the demands of HYROX races.
  • Mental Preparation: Finally, mental resilience and strategy play a crucial role in race performance. Nicola should practice visualization techniques and develop a strong mental game plan to stay focused and push through challenging segments of the race.

By addressing these specific areas of improvement and implementing strategic race-day tactics, Nicola Cafaro has the potential to significantly enhance his HYROX performance and compete at an even higher level in future events.

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
Sousa João 2024 Madrid 01:17:19
Court Ben 2023 London 01:17:55
Locey Brent 2023 Chicago 01:17:15
Mckeogh Conor 2024 Birmingham 01:17:57
Scibetta Asa 2021 New York 01:17:35
Byrne Chris 2024 Sports Direct HYROX London 01:17:58
Gascoigne Matt 2022 Birmingham 01:17:22
Armijos Narvaez José 2024 Bilbao 01:17:22
Nunn Richard 2023 London 01:17:50
Youyu Chen 2024 Hong Kong 01:17:07

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Barcelona 01:16:26

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download