Dive into this athlete’s performance at 2023 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.
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 the 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 you 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 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 his 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 03:13. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Pull | 01:00 (From 05:12 to 04:12) | 31.1% |
| Sled Push | 00:57 (From 03:23 to 02:26) | 29.5% |
| Wall Balls | 00:37 (From 06:02 to 05:25) | 19.2% |
| BBJ | 00:22 (From 04:47 to 04:25) | 11.4% |
| Run Total | 00:12 (From 39:15 to 39:03) | 6.2% |
| Sandbag Lunges | 00:05 (From 04:27 to 04:22) | 2.6% |
| Ski Erg | 00:00 (From 03:57 to 03:57) | 0.0% |
| Rowing | 00:00 (From 04:24 to 04:24) | 0.0% |
| Farmers Carry | 00:00 (From 01:45 to 01:45) | 0.0% |
| Marzocca Francesco | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:26 | 00:00 | 04:23 +00:03 | 00:00 +00:00 |
| Ski Erg | 03:57 | 04:26 | 04:21 -00:24 | 04:23 +00:03 |
| Running 2 | 04:20 | 08:23 | 04:43 -00:23 | 08:44 -00:21 |
| Sled Push | 03:23 | 12:43 | 02:43 +00:40 | 13:27 -00:44 |
| Running 3 | 05:17 | 16:06 | 05:06 +00:11 | 16:10 -00:04 |
| Sled Pull | 05:12 | 21:23 | 04:33 +00:39 | 21:16 +00:07 |
| Running 4 | 05:04 | 26:35 | 05:05 -00:01 | 25:49 +00:46 |
| Burpees Broad Jump | 04:47 | 31:39 | 04:50 -00:03 | 30:54 +00:45 |
| Running 5 | 04:48 | 36:26 | 05:14 -00:26 | 35:44 +00:42 |
| Rowing | 04:24 | 41:14 | 04:40 -00:16 | 40:58 +00:16 |
| Running 6 | 05:11 | 45:38 | 05:06 +00:05 | 45:38 +00:00 |
| Farmers Carry | 01:45 | 50:49 | 02:02 -00:17 | 50:44 +00:05 |
| Running 7 | 04:49 | 52:34 | 05:05 -00:16 | 52:46 -00:12 |
| Sandbag Lunges | 04:27 | 57:23 | 04:42 -00:15 | 57:51 -00:28 |
| Running 8 | 05:24 | 01:01:50 | 05:34 -00:10 | 01:02:33 -00:43 |
| Wall Balls | 06:02 | 01:07:14 | 05:55 +00:07 | 01:08:07 -00:53 |
| Roxzone | 07:04 | 01:20:11 | 06:09 +00:55 | 01:20:11 |
Segment Analysis:
1. Roxzone: Francesco spent 00:07:04 in the Roxzone, which is 00:59 slower than the average time. This indicates that he took more time to transition between exercises and potentially rested more than needed. To improve in this segment, Francesco should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine can help improve his overall fitness. Additionally, practicing quick transitions between exercises during training can help reduce his Roxzone time.
2. Total Running Time: Francesco's total running time was 00:39:15, which is 00:21 slower than the average time. This suggests that he may benefit from training more specifically for running. Incorporating interval running, tempo runs, and hill sprints into his training routine can help improve his running speed and endurance.
3. Sled Pull: Francesco took 00:05:12 to complete the Sled Pull, which is 00:20 slower than the average time. To improve in this segment, he should focus on building strength in his lower body and improving his technique. Exercises such as deadlifts, squats, and lunges can help strengthen the muscles used during the Sled Pull. Additionally, practicing proper pulling technique and engaging the core muscles can lead to more efficient pulls.
4. Burpees Broad Jump: Francesco completed the Burpees Broad Jump in 00:04:47, which is 00:20 slower than the average time. To improve in this segment, he should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help improve his power and agility. Additionally, practicing efficient burpee technique and maintaining a consistent pace can lead to faster completion times.
5. Sled Push: Francesco took 00:03:23 to complete the Sled Push, which is 00:18 slower than the average time. To improve in this segment, he should focus on building lower body strength and improving his pushing technique. Exercises such as squats, lunges, and step-ups can help improve lower body strength. Additionally, practicing proper pushing technique, maintaining a low center of gravity, and engaging the core muscles can lead to more efficient pushes.
6. Best Running Lap: Francesco's best running lap was completed in 00:04:20, which is a good time. This suggests that he has a strong running profile and can focus on maintaining or improving his running speed and endurance.
To improve in the Roxzone, Francesco should work on his overall fitness and reduce transition time. Incorporating HIIT and circuit training into his routine can help improve his fitness levels. Additionally, practicing quick transitions between exercises during training can help reduce his Roxzone time.
For the Sled Pull, Francesco should focus on building lower body strength and improving his technique. Exercises such as deadlifts, squats, and lunges can help strengthen the muscles used during the Sled Pull. Additionally, practicing proper pulling technique and engaging the core muscles can lead to more efficient pulls.
To improve in the Burpees Broad Jump, Francesco should work on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral jumps can help improve his power and agility. Additionally, practicing efficient burpee technique and maintaining a consistent pace can lead to faster completion times.
For the Sled Push, Francesco should focus on building lower body strength and improving his pushing technique. Exercises such as squats, lunges, and step-ups can help improve lower body strength. Additionally, practicing proper pushing technique, maintaining a low center of gravity, and engaging the core muscles can lead to more efficient pushes.
In conclusion, Francesco Marzocca performed well in the 2023 Milan Hyrox race. To enhance his performance, he should focus on improving his overall fitness, reducing transition time in the Roxzone, and targeting specific areas for improvement such as the Sled Pull, Burpees Broad Jump, and Sled Push. By incorporating specific training strategies and techniques, such as strength exercises, form corrections, and plyometric drills, Francesco can enhance his performance in these areas and improve his overall race performance.
| Similar Athletes | |||
|---|---|---|---|
| Lux Tobias | 2023 Frankfurt | 01:20:29 | |
| Dallancourt Romain | 2024 Marseille | 01:19:59 | |
| Denning Gavin | 2023 London | 01:19:41 | |
| Peillon Guillaume | 2024 Paris | 01:20:25 | |
| Meehan Jeff | 2023 Dublin | 01:19:51 | |
| Vowles Harry | 2024 Amsterdam | 01:20:12 | |
| Urquhart Mark | 2023 Los Angeles | 01:20:39 | |
| Van Manen Sjoerd | 2022 Maastricht | 01:20:05 | |
| Miranda Bruno | 2024 Houston | 01:19:52 | |
| Thompson Rory | 2024 Manchester | 01:20:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 London Marzocca Francesco | 01:28:56 | |
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Marzocca Francesco
