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
840 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 840 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 840 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Ceroli Vincenzo'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 Ceroli Vincenzo'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 840 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 Ceroli Vincenzo'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 Ceroli Vincenzo'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
10:49.
Check the detail of the improvement plan below.
Based on 840 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Vincenzo Ceroli's overall performance in the 2024 Milan Hyrox race reflects a strong emphasis on strength-based activities with significant room for improvement in running segments. His overall rank is 1166 out of 1371 athletes, placing him in the top 85%. The running segments consistently fell below the average time, indicating that Vincenzo has more of a strength-oriented profile. The standout strengths were seen in the Sled Push, Farmers Carry, and Sandbag Lunges, where he ranked impressively high. However, the Total Running Time was 07:38 slower than average, highlighting the need for enhanced running performance. His pacing started relatively slower, as seen from the first few running segments, suggesting a need to balance speed and stamina throughout the race.
Segments to Improve
Total Running Time
Vincenzo's total running time was significantly slower than average. To improve this, incorporate the following strategies:
Interval Training: Implement high-intensity interval training (HIIT) sessions twice a week. This could include 400m sprints followed by 200m recovery jogs.
Tempo Runs: Once a week, perform a tempo run at a pace slightly slower than race pace but faster than a comfortable jog. This helps in building endurance and speed.
Stride Workouts: Post easy runs, include 6-8 strides of about 100m, focusing on smooth, controlled speed with proper form.
Burpees Broad Jump
This segment was slower compared to the average. To enhance performance here, consider:
Technique Drills: Focus on the form of the burpee and the explosive power during the broad jump. Break down the movement and practice slow, controlled repetitions.
Plyometric Exercises: Include box jumps, squat jumps, and tuck jumps to build explosive leg power and improve jump distance.
Sled Pull
While this was not a significant underperformance, slight improvements can still be achieved:
Resistance Training: Incorporate pull exercises such as rows and lat pull-downs to strengthen the upper body and back muscles.
Core Stability: Focus on core exercises like planks and Russian twists to enhance stability during the pull.
Race Strategies
Start Steady: Begin the race at a controlled pace to avoid early fatigue. Gradually increase speed as you progress through the running segments.
Efficient Transitions: Practice seamless transitions between exercise zones during training to reduce time spent in the roxzone.
Compromised Running: Simulate race conditions by performing strength exercises followed by running in training sessions. This will prepare the body to adapt quickly during the race.
Hydration and Nutrition: Ensure proper hydration and nutrition leading up to and during the race to maintain energy levels and performance.