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 De Toma Vito'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 De Toma Vito'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 De Toma Vito'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 De Toma Vito'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
04:53.
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
Vito De Toma delivered a commendable performance in the 2024 Milan Hyrox race, placing within the top 62% of all athletes and the top 60% in his age group. His overall time was 01:35:09, showing a strong combination of running and strength capabilities. Although his total running time was slower than the average by 01:49, his performance in most strength segments was above average, indicating a well-rounded athlete with a slight strength bias. Notably, Vito demonstrated significant improvements in later running segments, suggesting he may have started the race conservatively.
Segments to Improve
Total Running Time: Vito's total running time was slower by 01:49 compared to the average. To boost his running speed, he should engage in interval training sessions twice a week. Exercises: Short-distance sprints (200m-400m) followed by rest, and tempo runs focusing on maintaining a challenging pace.
Roxzone: Spending 00:09 more in the transition zone suggests room for better transitions. Exercises: Circuit training that incorporates rapid transitions between exercises to improve agility and quick decision-making under fatigue.
Sled Pull: Vito was 00:34 slower on the sled pull. Focus on upper body and core strength workouts. Exercises: Deadlifts, bent-over rows, and core stability drills such as planks and Russian twists.
Burpees Broad Jump: Completing this segment 00:14 slower indicates a need for explosive power. Exercises: Plyometric drills such as box jumps, explosive push-ups, and medicine ball slams to enhance fast-twitch muscle fibers.
Sled Push: Being 00:23 slower than average, improvement here could be achieved through leg strength enhancement. Exercises: Squats, lunges, and leg presses with progressive overload.
Rowing: With a 00:17 slower time, Vito should work on rowing technique and endurance. Exercises: Focused rowing sessions, emphasizing stroke efficiency and endurance with varied distances and intensity.
Race Strategies
Pacing: Optimize pacing by starting at a moderate speed and gradually increasing intensity. This approach helps conserve energy for strength exercises and later running segments.
Transitions: Practice minimizing time spent in the Roxzone by rehearsing transitions during training. Efficient equipment handling and mental focus can significantly reduce transition times.
Compromised Running: Incorporate compromised run training, where running is combined with a strength exercise. This simulates race conditions and helps maintain running speed after demanding stations.
Nutrition and Hydration: Ensure proper fuel and hydration strategies are in place before and during the race to maintain energy levels and enhance performance.