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 Men #135039 01:30:46
160th in
AG
| Top 13.8%
633rd | Top 54.8%
+00:48
45:39
Run Total
+00:07
05:42
Avg. Lap
+00:13
04:59
Best Lap
-00:39
37:50
Workout Total
-00:05
04:43
Avg. Workout
-00:09
07:21
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 Marfella Gennaro'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 Marfella Gennaro'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 Marfella Gennaro'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 Marfella Gennaro'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
03:40.
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:
Gennaro Marfella showcased a commendable performance in the 2024 Rimini HYROX race, finishing in the top 41% of all athletes and top 43% in his age group. His overall time was 01:30:46 with a total running time of 00:45:39, which was slightly slower than average. Notably, Gennaro excelled in the Ski Erg and Rowing segments, indicating a strong upper body and good endurance. However, his total running time suggests a need for improvement in running efficiency and stamina. The pacing analysis reveals that Gennaro started somewhat conservatively but struggled to maintain pace in the later running segments and the Farmers Carry, pointing towards a hybrid profile with a slight inclination towards strength. To elevate his performance, focusing on running efficiency and transitioning speed, especially in the Roxzone, would be beneficial.
Segments to Improve:
Running Total & Segments: Gennaro's running, particularly in the latter stages, needs improvement. Incorporating interval training with varied intensities can enhance both speed and endurance. Drills like hill sprints and tempo runs will improve his running economy. Additionally, practicing running after strength exercises in training can better simulate race conditions, helping to maintain pace throughout the race.
Burpees Broad Jump: This segment was significantly slower than average. To improve, focus on plyometric exercises such as box jumps and broad jumps to increase explosive power. Also, incorporating burpee variations into workouts can help Gennaro build endurance and efficiency in this exercise.
Sled Push & Pull: These segments were weaker, indicating a need for enhanced lower body strength and power. Incorporating heavy sled drags and pushes, along with squats and deadlifts, can build the necessary muscle groups. Emphasis on proper form and explosive movement during these exercises will directly translate to better performance in these segments.
Farmers Carry: To improve grip strength and endurance, which are crucial for the Farmers Carry, Gennaro should include grip-specific exercises like dead hangs and farmers walks with increasing durations and weights. Also, adding core-strengthening exercises will help maintain posture and efficiency during this segment.
Roxzone (Transition Times): Gennaro's transition times indicate room for improvement. Practicing quick transitions between exercises in training can reduce overall race time. This can be achieved by setting up a circuit that mimics the race's structure, focusing on minimizing rest and improving the speed of equipment changes.
Race Strategies:
Pacing: Given the tendency to start conservatively, Gennaro could benefit from a slightly more aggressive start to avoid losing time in the initial segments. However, this approach should be balanced to prevent early burnout. Practicing race-pace runs during training can help find and maintain the optimal pace.
Strength Before Endurance: On race day, focusing on conserving energy during strength-based segments can help maintain a better running pace throughout. This means managing exertion levels and not going to failure on any strength exercise, allowing for quicker recovery into the run segments.
Transitions: Reducing time in the Roxzone can be achieved by strategizing equipment layout and movement between stations during the race. Practicing these transitions to make them as smooth and swift as possible will save precious seconds.
Nutrition and Hydration: Proper nutrition and hydration before and during the race can significantly impact performance. Gennaro should ensure he's well-hydrated and has consumed adequate carbohydrates to sustain energy levels throughout the race.
By addressing these specific areas of improvement with targeted training and strategic planning, Gennaro Marfella can significantly enhance his performance in future HYROX races.