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 400 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 Puzone Swan'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 Puzone Swan 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 Puzone Swan’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 Puzone Swan'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 04:00. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sandbag Lunges | 01:29 | 05:02 to 03:33 | 37.1% |
| Sled Push | 01:06 | 03:34 to 02:28 | 27.5% |
| Farmers Carry | 00:22 | 01:56 to 01:34 | 9.2% |
| Sled Pull | 00:18 | 04:26 to 04:08 | 7.5% |
| Burpees Broad Jump | 00:16 | 03:07 to 02:51 | 6.7% |
| Wall Balls | 00:14 | 04:51 to 04:37 | 5.8% |
| Rowing | 00:09 | 04:16 to 04:07 | 3.8% |
| Ski Erg | 00:06 | 03:57 to 03:51 | 2.5% |
| Run Total | 00:00 | 31:28 to 31:28 | 0.0% |
| Puzone Swan | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:34 | 00:00 | 03:39 +00:55 | 00:00 +00:00 |
| Ski Erg | 03:57 | 04:34 | 03:58 -00:01 | 03:39 +00:55 |
| Running 2 | 03:47 | 08:31 | 03:51 -00:04 | 07:37 +00:54 |
| Sled Push | 03:34 | 12:18 | 03:00 +00:34 | 11:28 +00:50 |
| Running 3 | 03:55 | 15:52 | 04:08 -00:13 | 14:28 +01:24 |
| Sled Pull | 04:26 | 19:47 | 04:41 -00:15 | 18:36 +01:11 |
| Running 4 | 03:56 | 24:13 | 04:09 -00:13 | 23:17 +00:56 |
| Burpees Broad Jump | 03:07 | 28:09 | 03:18 -00:11 | 27:26 +00:43 |
| Running 5 | 04:00 | 31:16 | 04:14 -00:14 | 30:44 +00:32 |
| Rowing | 04:16 | 35:16 | 04:14 +00:02 | 34:58 +00:18 |
| Running 6 | 04:02 | 39:32 | 04:10 -00:08 | 39:12 +00:20 |
| Farmers Carry | 01:56 | 43:34 | 01:45 +00:11 | 43:22 +00:12 |
| Running 7 | 04:00 | 45:30 | 04:13 -00:13 | 45:07 +00:23 |
| Sandbag Lunges | 05:02 | 49:30 | 03:56 +01:06 | 49:20 +00:10 |
| Running 8 | 03:18 | 54:32 | 04:29 -01:11 | 53:16 +01:16 |
| Wall Balls | 04:51 | 57:50 | 05:17 -00:26 | 57:45 +00:05 |
| Roxzone | 04:59 | 01:07:31 | 04:29 +00:30 | 01:07:31 |
Swan Puzone delivered an impressive performance in the 2024 Milan HYROX race, ranking 16th overall and 5th in his age group. His overall time of 01:07:31 places him at the top 5% of the competition, showcasing exceptional athletic ability. Notably, his total running time of 00:31:28 was 01:39 faster than the average, indicating a strong runner profile. However, his performance in the initial running segment suggests he may have started slightly slower than optimal, impacting his overall rhythm. His strengths lie in his running capability, but there is room for improvement in strength-based exercises and transitions.
The sandbag lunges segment was an area of significant time loss. To improve, focus on building leg strength and endurance. Incorporate exercises like weighted lunges, single-leg squats, and step-ups. Practicing lunges with varying weights and intensities can enhance both strength and technique, reducing fatigue and improving efficiency during this segment.
Improving transitions can significantly enhance overall performance. Focus on high-intensity interval training (HIIT) to boost cardiovascular fitness and reduce recovery time. Practice quick transitions between exercises in training to simulate race conditions, improving speed and efficiency in the Roxzone.
The sled push is another area needing attention. Emphasize lower body strength and power through exercises such as sled drags, leg presses, and box jumps. Focus on technique, ensuring a strong, steady push with proper body alignment to optimize force application and minimize energy expenditure.
Ensure a balanced start in races. Avoid starting too conservatively as seen in Running 1. Implement practice runs where the first segments are slightly faster but still controlled, allowing for a strong pace that doesn't lead to early fatigue.
Practice smooth, quick transitions between stations. Use drills that focus on rapid movement from one exercise to another, simulating race conditions to minimize downtime in the Roxzone.
Given the running strength, incorporate more strength-focused training to balance overall performance. This includes compound lifts, circuit training, and functional strength exercises to ensure strength segments match running efficiency.
| Similar Athletes | |||
|---|---|---|---|
| Redaoui Mohamed | 2024 Stockholm | 01:07:57 | |
| Sölle Dennis | 2024 Copenhagen | 01:07:11 | |
| Womersley Ed | 2024 World Championships Nice | 01:07:07 | |
| Parkinson Ciaran | 2023 Bilbao | 01:07:16 | |
| Kaiser Julien | 2022 Berlin | 01:07:46 | |
| Bichler Martin | 2023 Köln | 01:07:59 | |
| Rawlings Josh | 2024 Frankfurt | 01:07:54 | |
| Verhoef Diederik | 2024 World Championships Nice | 01:07:52 | |
| Binder Jochen | 2023 Köln | 01:07:18 | |
| Bozarth Brent | 2024 Incheon | 01:07:54 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Turin | 01:03:44 | |
| 2023 Milan | 01:05:41 | |
| 2024 Rimini | 01:06:54 | |
| 2023 Rimini | 01:09:21 | |
| 2024 Malaga | 01:07:18 | |
| 2023 Frankfurt | 01:03:13 | |
| 2024 Copenhagen | 01:07:04 | |
| 2024 Vienna - European Championship | 01:04:55 | |
| 2024 World Championships Nice | 01:07:49 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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