Dive into this athlete’s performance at 2024 Hong Kong 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 264 similar athletes.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of Conti Federica's race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where Conti Federica hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare Conti Federica’s performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 Conti Federica'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 03:53. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Wall Balls | 01:43 | 04:38 to 02:55 | 44.2% |
| Sled Pull | 00:38 | 04:27 to 03:49 | 16.3% |
| Sled Push | 00:36 | 02:21 to 01:45 | 15.5% |
| Burpees Broad Jump | 00:21 | 04:06 to 03:45 | 9.0% |
| Farmers Carry | 00:16 | 01:54 to 01:38 | 6.9% |
| Ski Erg | 00:12 | 04:43 to 04:31 | 5.2% |
| Sandbag Lunges | 00:04 | 03:19 to 03:15 | 1.7% |
| Rowing | 00:03 | 04:47 to 04:44 | 1.3% |
| Run Total | 00:00 | 35:33 to 35:33 | 0.0% |
| Conti Federica | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:02 | 00:00 | 04:07 -00:05 | 00:00 +00:00 |
| Ski Erg | 04:43 | 04:02 | 04:41 +00:02 | 04:07 -00:05 |
| Running 2 | 04:14 | 08:45 | 04:22 -00:08 | 08:48 -00:03 |
| Sled Push | 02:21 | 12:59 | 02:10 +00:11 | 13:10 -00:11 |
| Running 3 | 04:30 | 15:20 | 04:36 -00:06 | 15:20 +00:00 |
| Sled Pull | 04:27 | 19:50 | 04:18 +00:09 | 19:56 -00:06 |
| Running 4 | 04:24 | 24:17 | 04:35 -00:11 | 24:14 +00:03 |
| Burpees Broad Jump | 04:06 | 28:41 | 04:08 -00:02 | 28:49 -00:08 |
| Running 5 | 04:26 | 32:47 | 04:41 -00:15 | 32:57 -00:10 |
| Rowing | 04:47 | 37:13 | 04:53 -00:06 | 37:38 -00:25 |
| Running 6 | 04:36 | 42:00 | 04:37 -00:01 | 42:31 -00:31 |
| Farmers Carry | 01:54 | 46:36 | 01:49 +00:05 | 47:08 -00:32 |
| Running 7 | 04:38 | 48:30 | 04:37 +00:01 | 48:57 -00:27 |
| Sandbag Lunges | 03:19 | 53:08 | 03:30 -00:11 | 53:34 -00:26 |
| Running 8 | 04:45 | 56:27 | 04:49 -00:04 | 57:04 -00:37 |
| Wall Balls | 04:38 | 01:01:12 | 03:32 +01:06 | 01:01:53 -00:41 |
| Roxzone | 04:25 | 01:10:07 | 04:42 -00:17 | 01:10:07 |
Federica, you absolutely crushed it out there at the 2024 Hong Kong Hyrox event! Finishing in the overall rank of 10 and 2nd in your age group puts you in the elite tier of athletes—top 2% of 420 competitors is no joke! Your overall time of 01:10:07 showcases your dedication and hard work. With a total running time of 00:35:33, which is an impressive 01:01 faster than average, it’s clear that you have a strong runner profile. You know how to move your legs! But we also need to sharpen those strongman skills just a tad.
Looking through your splits, I noticed you started with a Running 1 split of 00:04:02, which was quite a bit faster than average. While it's great to kick things off strong, it may have left you a bit spent for the later segments, particularly the strength exercises. Remember, it’s a marathon, not a sprint—unless you’re in the running segment, then it’s a bolt! 💥
Now let’s dig into the segments where there’s room to grow. Here are the segments that could use some extra love:
Your Wall Ball time was a significant point for improvement. Focus on your form—keep that core tight, and don’t let the ball drop too low. Try doing sets of wall balls with a heavier ball to build strength, and prioritize explosive movements in your training. A good drill is to perform wall balls in intervals, such as 30 seconds of maximum effort with 30 seconds of rest, to build endurance and power.
The Sled Push is all about power output. To boost your strength here, incorporate drills like the Heavy Sled Push and Farmer's Walk into your routine. Focus on short, intense pushes of about 20-30 meters. Practice maintaining a steady, powerful pace without losing form. And remember: the sled doesn’t push itself! 💪
For the Sled Pull, you want to develop the posterior chain. Incorporate deadlifts and kettlebell swings to build the necessary strength. Use resistance bands to mimic the pulling motion and improve your grip strength. Try working in time sets of pulling against resistance, focusing on maintaining a steady tempo.
Burpees are a full-body exercise, and they can be brutal! Consider breaking them down into components during your training. Focus on explosive movements, such as broad jumps and squat jumps, to build that power. Train with a combination of burpees and high-intensity interval training (HIIT) to increase your endurance. Remember, every burpee is just a jump away from greatness! 🚀
When you step up to the line for your next race, keep these strategies in mind:
Federica, you have an incredible foundation to build on, and with a little fine-tuning, you’ll be unstoppable. Embrace the grind and don’t shy away from the tough segments—those are your opportunities for growth! Remember, every time you push through a challenge, you’re one step closer to greatness. And hey, if you can burpee through the tough times, you can tackle anything! Keep that fire burning, and let’s get to work! 💥
As David Goggins would say, “You are not your thoughts; you are your actions.” So let’s make those actions count! Stay strong, stay focused, and keep smashing those goals. I’m here for you, Federica—let’s unleash your full potential! The Rox-Coach is in your corner! 🏆
| Similar Athletes | |||
|---|---|---|---|
| Alfred Edwige | 2024 Marseille | 01:10:28 | |
| Kercher Caitlin | 2024 Brisbane | 01:09:37 | |
| Ball Georgia | 2022 London | 01:10:24 | |
| Real Amengual Marta Maria | 2023 Barcelona | 01:09:40 | |
| Johnson Sophie | 2024 Sports Direct HYROX London | 01:10:31 | |
| Espelmann Lena | 2024 Hamburg | 01:10:36 | |
| Bertei Nicole | 2024 Perth | 01:09:55 | |
| Weijkamp Elke | 2024 Hamburg | 01:09:58 | |
| Betmead Molly | 2024 Birmingham | 01:09:59 | |
| Marsden Jodie | 2023 Manchester | 01:09:41 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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