Season 23/24 2024 Rimini (1778) HYROX (1534) Women (378) Sofo Valentina

Sofo Valentina Hyrox Result

Dive into this athlete’s performance at 2024 Rimini 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 717 similar athletes.

Performance Highlights

ITA ITA Flag Women #143028 01:43:44 50th in AG | Top 13.2% 291st | Top 77.0%
-02:08
50:12
Run Total
-00:15
06:16
Avg. Lap
+00:05
05:42
Best Lap
+02:50
45:52
Workout Total
+00:22
05:44
Avg. Workout
-00:42
07:45
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 717 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 717 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Sofo Valentina'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 Sofo Valentina'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 717 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 Sofo Valentina'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 Sofo Valentina'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.

01:08 Potential Improvement 29.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:08 06:42 to 05:34 29.2%
Burpees Broad Jump 00:43 08:04 to 07:21 18.5%
Wall Balls 00:42 06:38 to 05:56 18.0%
Rowing 00:41 06:20 to 05:39 17.6%
Sled Push 00:20 03:26 to 03:06 8.6%
Sled Pull 00:15 06:48 to 06:33 6.4%
Ski Erg 00:03 05:24 to 05:21 1.3%
Farmers Carry 00:01 02:30 to 02:29 0.4%
Run Total 00:00 50:12 to 50:12 0.0%

Splits Time

Sofo Valentina Perfect Race
Splits Total Average Total
Running 1 03:05 00:00 05:39 -02:34 00:00 +00:00
Ski Erg 05:24 03:05 05:23 +00:01 05:39 -02:34
Running 2 05:42 08:29 06:09 -00:27 11:02 -02:33
Sled Push 03:26 14:11 03:06 +00:20 17:11 -03:00
Running 3 06:08 17:37 06:31 -00:23 20:17 -02:40
Sled Pull 06:48 23:45 06:44 +00:04 26:48 -03:03
Running 4 06:27 30:33 06:33 -00:06 33:32 -02:59
Burpees Broad Jump 08:04 37:00 07:41 +00:23 40:05 -03:05
Running 5 07:30 45:04 06:45 +00:45 47:46 -02:42
Rowing 06:20 52:34 05:42 +00:38 54:31 -01:57
Running 6 06:42 58:54 06:37 +00:05 01:00:13 -01:19
Farmers Carry 02:30 01:05:36 02:32 -00:02 01:06:50 -01:14
Running 7 07:02 01:08:06 06:37 +00:25 01:09:22 -01:16
Sandbag Lunges 06:42 01:15:08 05:45 +00:57 01:15:59 -00:51
Running 8 07:39 01:21:50 07:24 +00:15 01:21:44 +00:06
Wall Balls 06:38 01:29:29 06:09 +00:29 01:29:08 +00:21
Roxzone 07:45 01:43:44 08:27 -00:42 01:43:44
Based on 717 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Valentina Sofo demonstrated a commendable performance in the 2024 Rimini HYROX race, finishing in the top 18% of all athletes and the top 16% within her age group. Her total running time was 02:58 faster than average, indicating a strong running profile. However, this advantage in running did not fully translate into the strength-based segments, where she lost time compared to her peers. This suggests that while Valentina excels in running, her performance in strength-based exercises could be improved to enhance her overall competitiveness. Early segments indicate a strong start, but a pattern of slowing down in later segments suggests potential issues with pacing or endurance in strength tasks.

Segments to Improve:

  • Wall Balls: Valentina's performance was significantly slower than average. To improve, focus on high-intensity interval training (HIIT) incorporating wall balls to build both strength and endurance. Practicing squat depth and explosiveness can also enhance efficiency. Wall ball target practices can improve accuracy and reduce time.
    • Drill: 3 sets of 10 wall balls with 30 seconds rest, gradually increasing sets and decreasing rest time.
  • Sandbag Lunges: Timing was notably slower. Incorporating weighted lunges into her routine, both walking and static, can build leg muscle endurance and balance. Sandbag carries and other functional movements that mimic the instability of sandbags will also be beneficial.
    • Drill: 4 sets of 20 walking lunges with a moderately heavy sandbag, focusing on maintaining form.
  • Burpees Broad Jump: To improve her performance, Valentina should work on plyometric exercises to increase her explosive power, which is crucial for both the burpee and the broad jump components.
    • Drill: Plyometric circuit including burpees, box jumps, and broad jumps twice a week.
  • Sled Push/Pull: These segments showed room for improvement. Incorporating specific sled push and pull drills, focusing on leg strength and endurance, can be beneficial. Adding resistance training aimed at improving core stability will also aid in these tasks.
    • Drill: Weekly sessions of sled pushes and pulls, gradually increasing weight and decreasing rest periods between sets.
  • Rowing: To enhance her rowing times, Valentina should focus on technique drills that improve stroke efficiency and power. Ergometer interval training sessions can also boost her cardiovascular endurance specific to rowing.
    • Drill: Rowing intervals of 500m with 1-minute rest in between, focusing on maintaining a consistent stroke rate.

Race Strategies:

  • Pacing: Valentina started strongly but showed signs of slowing in strength-based segments. Implementing a more conservative start might conserve energy for maintaining a steadier pace throughout the race, especially in strength segments.
  • Transitions (Roxzone): Even though Valentina's transition times were faster than average, focusing on minimizing rest and optimizing movement between exercises can shave off critical seconds. Practicing transitions in training sessions can familiarize her with efficient movements and reduce overall time.
  • Strength-Endurance Balance: Given Valentina's running strength, integrating more strength-focused training while maintaining her running performance can create a more balanced athlete profile. This should include compound movements, functional fitness workouts, and specific segment drills mentioned above.
  • Mental Preparation: Mental resilience training, including visualization techniques and strategic race planning, can help Valentina maintain focus and determination through the more challenging segments of the race.

By addressing these areas with targeted training and strategic race planning, Valentina Sofo can further her already impressive HYROX performance, turning identified weaknesses into strengths for future competitions.

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
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