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.
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 1000 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 1000 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Santambrogio Elena'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 Santambrogio Elena'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 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 Santambrogio Elena'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 Santambrogio Elena'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
03:36.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Elena Santambrogio delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank of 162 out of 2043 athletes, placing her in the top 7%. In her age group (30-34), she ranked 48th out of 509, indicating a strong competitive edge. Her total running time of 00:42:51 was notably quicker than the average by 02:02, showcasing her proficiency in running. Her performance suggests a hybrid profile with a slight edge in running, as evidenced by her faster-than-average running segments. Elena's pacing strategy appeared to be well-managed, with a slightly slower start on Running 1 but a significant improvement as the race progressed, culminating in an impressive Running 8 time.
Segments to Improve
Wall Balls (00:05:52; 01:35 slower than average): This segment offers the most room for improvement. Focus on enhancing shoulder endurance and explosive power. Consider incorporating the following exercises:
Medicine Ball Thrusters: Perform 3 sets of 15 reps to build shoulder and leg endurance.
Plyometric Push-Ups: 3 sets of 10 reps to improve explosive upper body strength.
Wall Ball Practice: Replicate race conditions by performing 3 rounds of 20 wall balls with minimal rest between sets.
Roxzone (00:06:57; 00:37 slower than average): Transition efficiency is crucial. Improve overall fitness and transition speed with:
Tabata Sprints: 20 seconds on, 10 seconds off, for 8 rounds to enhance cardiovascular endurance.
Transition Drills: Practice quick transitions between exercises with minimal rest, focusing on fluidity and speed.
Sled Pull (00:05:43; 00:16 slower than average): Focus on grip strength and lower body power. Recommended exercises include:
Deadlifts: 4 sets of 6-8 reps to build posterior chain strength.
Farmers Walk: 3 sets of 60 seconds to enhance grip and core stability.
Sled Push (00:02:51; 00:13 slower than average): Improve leg strength and push power with:
Box Squats: 3 sets of 10 reps to increase leg strength and explosiveness.
Push Sled Intervals: Perform 5 rounds of 30-second sled pushes with 1-minute rest to mimic race conditions.
Sandbag Lunges (00:04:36; 00:05 slower than average): Focus on balance and core strength. Suggested exercises:
Weighted Lunges: 3 sets of 12 reps per leg to improve balance and leg endurance.
Core Stability Drills: Incorporate exercises like plank holds and Russian twists to enhance core strength.
Race Strategies
Consistent Pacing: Maintain a steady pace throughout the race, avoiding the temptation to start too fast. Utilize the first few running segments to gauge energy levels and adjust accordingly.
Enhance Transitions: Practice seamless transitions between exercise zones to minimize time lost in the roxzone. Focus on breathing and efficiency during transitions to maintain overall momentum.
Race Day Nutrition: Develop a nutrition strategy that ensures sustained energy levels throughout the race. Consider practicing with race-day nutrition during training to optimize performance.