Dive into this athlete’s performance at 2024 London 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 Santi Luciano'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 Santi Luciano'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 Santi Luciano'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 Santi Luciano'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
05:48.
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:
Luciano, you crushed it out there in London! Finishing with an overall time of 01:26:15 puts you in the top 8% of all athletes. That's some serious business! 💪 Your total running time of 00:38:07 is 5:02 faster than average, showing that you've got some serious speed in those legs. You’re more of a runner than a weightlifter, which is definitely a good profile to have in a Hyrox race! However, we need to balance that speed with some strength to elevate your game even further.
Looking at your splits, it seems like you started a bit slow in Running 1. Remember, Hyrox is a hybrid race, and pacing is key. You might want to consider picking up the pace from the get-go, rather than saving it all for the end. The first lap should set the tone for the rest of your race. The key takeaway? You have the potential for an even better performance if you can maintain your speed while also improving your strength segments.
Segments to Improve:
Alright, let’s dive into the segments where you can really fine-tune your performance:
Wall Balls (00:08:43): Ouch! This one was a major time sink, coming in 02:11 slower than average. To improve, focus on your squat depth and shoulder engagement. Try practicing with a lighter ball for higher reps to build endurance and refine your form. A solid drill is to perform wall ball shots for 15-20 reps with a focus on explosiveness and catching the ball in a strong squat position.
Roxzone (00:08:04): Spending 01:12 longer than average in transitions means we need to sharpen up that transition time. Practice quick transitions in your training—set up a mini circuit where you switch from one exercise to the next with minimal downtime. Also, ensure you’re mentally prepared for each segment, so when you finish one, you’re ready to jump into the next without hesitation.
Burpees Broad Jump (00:06:27): This segment took you 01:08 longer than average. To improve, you might want to work on explosive power and conditioning. Add plyometrics to your routine—box jumps or broad jumps for distance can help. Focus on your form, ensuring you land softly to reduce fatigue.
Sled Push (00:03:13) and Sled Pull (00:05:19): Both segments were slower than average. Try incorporating specific sled drills into your training. For the push, focus on driving your legs and maintaining a strong upper body. For the pull, practice pulling heavier loads to build strength and stamina. You can do this with resistance bands or heavier weights in your training sessions.
Sandbag Lunges (00:05:10): This segment was just a tad slower than average. To pick up speed, work on your lunging technique. Incorporate weighted lunges into your routine, focusing on depth and balance. You can also practice lunges with a pause at the bottom to build strength.
Race Strategies:
During your next race, consider these strategies:
Pacing: Start strong but controlled. Aim for a consistent pace that you can sustain throughout the entire race. Hyrox is a marathon, not a sprint!
Visualization: Before each segment, visualize the movement. This will help you mentally prepare and execute better.
Breathing Techniques: Focus on your breathing during the running segments to maintain your heart rate and keep fatigue at bay.
Mindset: Stay positive! If you hit a tough segment, remind yourself that you’ve trained for this. Maybe even have a little mantra ready—something like, “I’m stronger than the sled!” 🏆
Conclusion:
Luciano, you're really onto something great here! With your strong running profile, you're well on your way to becoming a Hyrox superstar. Just remember: “Strength does not come from physical capacity. It comes from an indomitable will.” — Mahatma Gandhi. 💥 Keep pushing your limits in both running and strength, and you’ll be smashing those personal bests in no time!
Stay consistent, stay hungry, and let’s turn those weaknesses into strengths. You’ve got this! The Rox-Coach is here cheering you on every step of the way! 💪