Dive into this athlete’s performance at 2024 Turin 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 Gardella Marco'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 Gardella Marco'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 Gardella Marco'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 Gardella Marco'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
03:50.
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:
Marco Gardella showcased a commendable performance in the 2024 Turin HYROX event, achieving an overall rank in the top 37% of competitors and ranking in the top 39% within his age group. A notable highlight is his total running time, which was 46 seconds faster than average, indicating a strong running profile. Marco's performance demonstrates a blend of both endurance and strength, though his strengths lean more towards running. However, his pacing at the start appeared slower, notably in Running 1, which suggests room for improvement in initial race strategy and pacing. Furthermore, his above-average time spent in the roxzone implies potential enhancements in overall fitness and transitioning speed between exercises.
Segments to Improve:
Sled Pull: Marco lost significant time in this segment. Focusing on posterior chain strengthening exercises such as deadlifts, hip thrusts, and Romanian deadlifts can improve power and efficiency. Incorporating sled pull drills with gradually increasing weight can also help in adapting to the resistance and improving technique.
Ski Erg: Improving technique and endurance on the Ski Erg can be achieved through interval training on the machine, focusing on powerful, full-body pulls and practicing maintaining a consistent pace over longer sessions. Adding upper body endurance workouts, like pull-ups and rowing, will also enhance performance.
Farmers Carry: This segment requires grip strength and core stability. Exercises such as farmer's walks with progressive overload, dead hangs for time, and core stabilization exercises (planks, dead bugs) will build the necessary strength and endurance. Technique practice, focusing on posture and efficient movement, will also help.
Sandbag Lunges: To improve in this area, Marco should incorporate lunges with varying weights and distances into his training routine. Strength training focusing on the quads, hamstrings, and glutes, along with plyometric exercises like jump squats, will increase power and endurance for this segment.
Wall Balls: This segment requires coordination, power, and endurance. Incorporating wall ball drills with a focus on form and efficiency, along with squats, thrusters, and medicine ball cleans, will build the necessary skills and strength. High-intensity interval training (HIIT) sessions that include wall balls can also improve endurance and pacing.
Burpees Broad Jump: This challenging exercise combines cardiovascular endurance with explosive power. Practice with burpee variations, including those with jumps, will help. Plyometric training to improve explosive strength and technique adjustments for efficient movement can significantly reduce time spent on this segment.
Race Strategies:
Start Pace Optimization: Marco should focus on starting the race with a slightly faster pace, especially in the initial running segment. Implementing a few high-intensity runs at the beginning of training sessions can simulate race start conditions and help in pacing strategy.
Transition Efficiency: Reducing time spent in the roxzone is critical. Practicing quick transitions between exercises in training, focusing on minimizing rest while maintaining form, can improve overall performance.
Mid-Race Evaluation: Marco should develop a strategy to assess his performance and fatigue levels mid-race. This can involve setting internal checkpoints to decide whether to push harder on running segments or conserve energy for strength exercises.
Strength and Endurance Balance: Given Marco's running proficiency, integrating more strength-focused training while maintaining running endurance will create a more balanced athlete profile. This includes more compound lifts, functional movements, and strength endurance circuits.
In conclusion, Marco Gardella's performance in the HYROX race was impressive, with clear strengths in running and overall fitness. By focusing on specific areas of improvement and implementing strategic race strategies, there's a strong potential for Marco to achieve even better results in future events.
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 Men