Dive into this athlete’s performance at 2024 Melbourne 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 993 similar athletes.
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.
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.
This section showcases the entire Caruso Diana'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 Caruso Diana's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Caruso Diana'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.
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 Caruso Diana'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.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:16 | 06:46 to 04:30 | 39.1% |
| Sandbag Lunges | 01:39 | 05:29 to 03:50 | 28.4% |
| Wall Balls | 00:39 | 04:11 to 03:32 | 11.2% |
| Ski Erg | 00:28 | 05:13 to 04:45 | 8.0% |
| Run Total | 00:25 | 40:41 to 40:16 | 7.2% |
| Rowing | 00:19 | 05:18 to 04:59 | 5.5% |
| Farmers Carry | 00:02 | 01:54 to 01:52 | 0.6% |
| Sled Push | 00:00 | 02:04 to 02:04 | 0.0% |
| Burpees Broad Jump | 00:00 | 03:46 to 03:46 | 0.0% |
| Caruso Diana | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:48 | 00:00 | 04:42 +00:06 | 00:00 +00:00 |
| Ski Erg | 05:13 | 04:48 | 04:55 +00:18 | 04:42 +00:06 |
| Running 2 | 04:48 | 10:01 | 05:01 -00:13 | 09:37 +00:24 |
| Sled Push | 02:04 | 14:49 | 02:31 -00:27 | 14:38 +00:11 |
| Running 3 | 05:02 | 16:53 | 05:17 -00:15 | 17:09 -00:16 |
| Sled Pull | 06:46 | 21:55 | 05:01 +01:45 | 22:26 -00:31 |
| Running 4 | 05:03 | 28:41 | 05:18 -00:15 | 27:27 +01:14 |
| Burpees Broad Jump | 03:46 | 33:44 | 05:10 -01:24 | 32:45 +00:59 |
| Running 5 | 05:23 | 37:30 | 05:25 -00:02 | 37:55 -00:25 |
| Rowing | 05:18 | 42:53 | 05:08 +00:10 | 43:20 -00:27 |
| Running 6 | 05:12 | 48:11 | 05:20 -00:08 | 48:28 -00:17 |
| Farmers Carry | 01:54 | 53:23 | 02:03 -00:09 | 53:48 -00:25 |
| Running 7 | 05:06 | 55:17 | 05:17 -00:11 | 55:51 -00:34 |
| Sandbag Lunges | 05:29 | 01:00:23 | 04:10 +01:19 | 01:01:08 -00:45 |
| Running 8 | 05:21 | 01:05:52 | 05:34 -00:13 | 01:05:18 +00:34 |
| Wall Balls | 04:11 | 01:11:13 | 04:12 -00:01 | 01:10:52 +00:21 |
| Roxzone | 05:32 | 01:20:50 | 05:46 -00:14 | 01:20:50 |
Diana Caruso delivered an impressive performance at the 2024 Melbourne Hyrox event, securing an overall rank of 135 out of 1801 athletes, placing her in the top 7%. Within her age group, she ranked 22nd, making her one of the top 6% performers. Her overall time was 01:20:50, with a total running time of 00:40:41, which was 01:39 faster than the average. This indicates a strong running profile, especially since her running segments consistently outperformed the average. However, her initial running pace was slightly slower than average, suggesting a conservative start that improved as the race progressed. Her strengths clearly lie in her running capabilities, although there are areas in strength-based exercises where improvement is possible.
Diana's sled pull time was significantly slower than average, ranking in the 97th percentile. To improve, focus on building upper body and core strength. Exercises such as bent-over rows, pull-ups, deadlifts, and core stability exercises like planks and Russian twists can enhance her pulling power. Incorporate sled pull-specific drills, focusing on maintaining a steady pace and proper technique under fatigue.
Her sandbag lunges were also slower, ranking in the 99th percentile. To enhance strength and endurance for this segment, integrate weighted lunges, step-ups, and Bulgarian split squats into her routine. Emphasize proper form, ensuring the knee does not extend over the toes and maintaining an upright posture. Practice with sandbags to simulate race conditions, focusing on rhythm and breathing.
Diana was slower than average on wall balls, ranking in the 73rd percentile. Improving wall ball performance involves enhancing leg power and shoulder endurance. Incorporate squat variations, overhead presses, and medicine ball exercises into her training. Focus on consistent breathing and a smooth, efficient motion to minimize energy expenditure.
To improve her Ski Erg time, ranked in the 85th percentile, work on cardio-respiratory endurance and upper body strength. Include interval training on the Ski Erg, mixing short sprints with recovery periods to build speed and endurance. Strengthen the upper body with exercises such as tricep extensions and lat pulldowns.
Though slightly faster than average, there is room for improvement in the Roxzone time. Focus on increasing overall fitness and transition efficiency. Practice transitions between exercises during workouts, maintaining a quick pace to simulate race conditions. Include circuit training to enhance cardiovascular endurance and agility.
| Similar Athletes | |||
|---|---|---|---|
| Hollands Emily | 2024 Sports Direct HYROX London | 01:21:14 | |
| Rascagneres Holly | 2024 Frankfurt | 01:21:15 | |
| Petrova Boryana | 2023 London | 01:20:56 | |
| Deuring Claudia | 2022 Wien | 01:20:24 | |
| Mirkin Vika | 2023 Chicago - North American Open Championship | 01:20:45 | |
| cimino lauren | 2021 Los Angeles | 01:20:58 | |
| Shearwood Monique | 2024 Melbourne | 01:21:18 | |
| Koper Wiktoria | 2024 Madrid | 01:20:56 | |
| Byrne Christie | 2023 Paris | 01:21:03 | |
| Nunziata Alyssa | 2024 Chicago Navy Pier | 01:20:52 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
