Troia Ramona Hyrox Result

Dive into this athlete’s performance at 2023 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.

Performance Highlights

ITA ITA Flag Women 35-39 #170016 01:28:37 20th in AG | Top 52.6% 71st | Top 41.0%
-01:07
44:28
Run Total
-00:08
05:33
Avg. Lap
+00:15
05:15
Best Lap
+01:01
37:26
Workout Total
+00:07
04:40
Avg. Workout
+00:08
06:47
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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire Troia Ramona'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 Troia Ramona'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 Women

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 Troia Ramona'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 Women

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 Troia Ramona'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 03:44. Check the detail of the improvement plan below.

01:45 Potential Improvement 46.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:45 07:22 to 05:37 46.9%
Sled Push 00:51 03:21 to 02:30 22.8%
Sled Pull 00:17 05:31 to 05:14 7.6%
Farmers Carry 00:16 02:21 to 02:05 7.1%
Ski Erg 00:12 05:12 to 05:00 5.4%
Rowing 00:12 05:26 to 05:14 5.4%
Sandbag Lunges 00:11 04:39 to 04:28 4.9%
Wall Balls 00:00 03:34 to 03:34 0.0%
Run Total 00:00 44:28 to 44:28 0.0%

Splits Time

Troia Ramona Perfect Race
Splits Total Average Total
Running 1 05:15 00:00 05:07 +00:08 00:00 +00:00
Ski Erg 05:12 05:15 05:05 +00:07 05:07 +00:08
Running 2 05:24 10:27 05:26 -00:02 10:12 +00:15
Sled Push 03:21 15:51 02:40 +00:41 15:38 +00:13
Running 3 05:32 19:12 05:43 -00:11 18:18 +00:54
Sled Pull 05:31 24:44 05:36 -00:05 24:01 +00:43
Running 4 05:35 30:15 05:45 -00:10 29:37 +00:38
Burpees Broad Jump 07:22 35:50 05:58 +01:24 35:22 +00:28
Running 5 05:37 43:12 05:53 -00:16 41:20 +01:52
Rowing 05:26 48:49 05:20 +00:06 47:13 +01:36
Running 6 05:32 54:15 05:47 -00:15 52:33 +01:42
Farmers Carry 02:21 59:47 02:14 +00:07 58:20 +01:27
Running 7 05:30 01:02:08 05:45 -00:15 01:00:34 +01:34
Sandbag Lunges 04:39 01:07:38 04:41 -00:02 01:06:19 +01:19
Running 8 06:06 01:12:17 06:07 -00:01 01:11:00 +01:17
Wall Balls 03:34 01:18:23 04:51 -01:17 01:17:07 +01:16
Roxzone 06:47 01:28:37 06:39 +00:08 01:28:37
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Ramona Troia had a strong performance in the 2023 Milan Hyrox race, finishing in the top 10% overall and the top 12% in her age group. Her overall time of 01:28:37 is commendable, but there are areas where she can make improvements to enhance her performance.

Segments to Improve


1. Burpees Broad Jump:
Ramona's time of 00:07:22 is significantly slower than the average by 01:46. To improve in this segment, she should focus on increasing her upper body and core strength. Exercises such as push-ups, planks, and burpees can help improve her performance in burpees. Additionally, practicing explosive movements like broad jumps can enhance her power output.

2. Running 1:
Ramona's time of 00:05:15 is 00:20 slower than the average. To improve her running speed, she should incorporate interval training into her workouts. High-intensity interval training (HIIT) sessions, where she alternates between short bursts of maximum effort running and periods of active recovery, can help improve her speed and endurance.

3. Sled Push:
Ramona's time of 00:03:21 is 00:19 slower than the average. To improve her sled push performance, she should focus on building lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help enhance her power and speed in pushing the sled.

4. Roxzone:
Ramona's time of 00:06:47 is 00:18 slower than the average. To improve her transition time between exercise zones, she should work on improving her overall fitness and conditioning. Incorporating circuit training and interval training into her workouts can help improve her cardiovascular endurance and efficiency during transitions.

Strategies


1. Pacing:
Ramona should ensure that she maintains a consistent pace throughout the race. Going out too fast can lead to fatigue later on, while starting too slow can result in lost time. Finding a comfortable but challenging pace from the beginning and maintaining it throughout the race will help optimize her performance.

2. Hydration and Nutrition:
Proper hydration and nutrition are crucial for optimal performance in endurance events like the Hyrox race. Ramona should focus on staying hydrated before, during, and after the race. Additionally, fueling her body with adequate carbohydrates and proteins before the race can provide the energy she needs to perform at her best.

3. Mental Preparation:
Mental toughness is essential in endurance events. Ramona should work on developing strategies to stay focused and motivated throughout the race. Visualization techniques, positive affirmations, and setting small goals along the way can help her maintain a strong mental state and push through any challenges she may face.

Overall, Ramona Troia had a strong performance in the 2023 Milan Hyrox race. By focusing on the identified areas of improvement and implementing the suggested training strategies and techniques, she can further enhance her performance in future races.

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 Women
Similar Athletes
Gould Philippa 2024 Sports Direct HYROX London 01:28:52
Sas Dalma 2023 Barcelona 01:28:38
Kjøsnes Malene 2024 Stockholm 01:28:49
Spragg Bobbi 2024 London 01:28:34
Evans Mary 2024 Melbourne 01:28:26
Van De Pol Irma 2022 Amsterdam 01:28:11
Shevlin Charlie 2024 Dublin 01:29:04
Middleton Khai 2024 Sydney 01:28:45
Sas Merel 2024 Maastricht 01:28:54
Bugliesi Camilla 2024 Milan 01:28:22

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Rimini 01:36:14
2024 Milan 01:35:24
2024 Turin 01:25:24
2024 Rimini 01:24:47

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