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
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 18 to 87.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men
Run, Baby, Run!
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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 284 to 391.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Station Showdown
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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 141 to 529.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Fast, slow, or steady?
Here’s the full breakdown of the 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 you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -162 to 97.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox Men
Expected Finish Time
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.
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Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 5440 to 6095.
End of interactive chart.
Spread of Splits Time
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 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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 869.
End of interactive chart.
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 his 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
04:06.
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
Lorenzo La Rocca delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank in the top 54% of all competitors and 61% within his age group. His total running time was impressively 3:16 minutes faster than average, indicating a strong running capability. The consistency in his running segments, especially running 8 where he achieved a top 1 percentile rank, suggests that he has a runner's profile. However, the slower times in strength-based events like the Sled Push, Sled Pull, and Wall Balls highlight areas for improvement in strength. His pacing throughout the race was fairly balanced, although the initial running segment was slower, potentially indicating a conservative start or a need for improved warm-up strategies.
Segments to Improve
Wall Balls: Lorenzo's time was 1:42 slower than average. To improve, focus on building leg endurance and upper body strength. Specific exercises include:
Squat to Press: This exercise simulates the Wall Ball movement. Perform 3 sets of 12-15 reps with moderate weight.
Medicine Ball Thrusters: Engage both upper and lower body with 3 sets of 10-12 reps, emphasizing explosive movement.
Roxzone: Time spent here was significantly slower, indicating a need to enhance transition efficiency. Training should include:
Transition Drills: Practice swift transitions between exercises with minimal rest.
High Intensity Interval Training (HIIT): Improve overall fitness with HIIT sessions that mimic race conditions.
Sled Push and Pull: Both events were slower than average. Focus on leg and core strength with:
Heavy Sled Push/Pull: Incorporate heavier sled training to build power. Perform 4 sets of 20 meters.
Deadlifts and Squats: Strengthen legs and back with 4 sets of 8-10 reps.
Farmers Carry: Lorenzo was 18 seconds slower here. Improve grip and core strength with:
Weighted Carries: Use heavier weights over varying distances, focusing on maintaining posture.
Core Stability Exercises: Planks and Russian twists will enhance core endurance.
Race Strategies
Start Stronger: Consider a more aggressive start to avoid initial slow segments, ensuring a proper warm-up routine to boost early performance.
Efficient Transitions: Implement a strategy for quicker transitions by practicing under timed conditions and minimizing unnecessary pauses.
Maintain Consistent Pacing: Given his strong running capacity, Lorenzo should maintain his pace across all running segments, leveraging his strength to compensate in strength-based exercises.
Adapt to Compromised Running: Practice running after strength exercises to simulate race fatigue, allowing for better management of energy and technique during the race.