Marco Bruno, Shadya Lacalamita Hyrox Result

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.

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Performance Highlights

SUI Flag Marco Bruno SUI Flag Shadya Lacalamita Mixed 30-39 #83032 01:21:00 131st in AG | Top 37.0% 285th | Top 37.1%
-03:50
42:14
Run Total
-00:28
05:17
Avg. Lap
-00:55
04:13
Best Lap
+02:30
30:43
Workout Total
+00:19
03:50
Avg. Workout
+01:25
08:08
Roxzone

Race Summary

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 Doubles Mixed

Run, Baby, Run!

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!

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Station Showdown

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Fast, slow, or steady?

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.

Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

Expected Finish Time

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.

Spread of Splits Time

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.

Percentile based on all the athletes who competed in Hyrox Doubles Mixed

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 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 performance we identified a possible improvement of 03:44. Check the detail of the improvement plan below.

01:23 Potential Improvement 37.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
BBJ 01:23 (From 04:33 to 03:10) 37.1%
Sled Pull 00:49 (From 04:33 to 03:44) 21.9%
Sandbag Lunges 00:48 (From 04:30 to 03:42) 21.4%
Farmers Carry 00:26 (From 02:11 to 01:45) 11.6%
Sled Push 00:18 (From 02:17 to 01:59) 8.0%
Ski Erg 00:00 (From 04:10 to 04:10) 0.0%
Rowing 00:00 (From 04:36 to 04:36) 0.0%
Wall Balls 00:00 (From 03:53 to 03:53) 0.0%
Run Total 00:00 (From 42:14 to 42:14) 0.0%

Splits Time

Marco Bruno, Shadya Lacalamita Perfect Race
Splits Total Average Total
Running 1 06:17 00:00 05:19 +00:58 00:00 +00:00
Ski Erg 04:10 06:17 04:14 -00:04 05:19 +00:58
Running 2 04:58 10:27 05:29 -00:31 09:33 +00:54
Sled Push 02:17 15:25 02:05 +00:12 15:02 +00:23
Running 3 05:21 17:42 05:46 -00:25 17:07 +00:35
Sled Pull 04:33 23:03 03:55 +00:38 22:53 +00:10
Running 4 05:23 27:36 05:48 -00:25 26:48 +00:48
Burpees Broad Jump 04:33 32:59 03:18 +01:15 32:36 +00:23
Running 5 05:28 37:32 05:55 -00:27 35:54 +01:38
Rowing 04:36 43:00 04:41 -00:05 41:49 +01:11
Running 6 05:28 47:36 05:50 -00:22 46:30 +01:06
Farmers Carry 02:11 53:04 01:47 +00:24 52:20 +00:44
Running 7 05:09 55:15 05:51 -00:42 54:07 +01:08
Sandbag Lunges 04:30 01:00:24 03:52 +00:38 59:58 +00:26
Running 8 04:13 01:04:54 06:06 -01:53 01:03:50 +01:04
Wall Balls 03:53 01:09:07 04:21 -00:28 01:09:56 -00:49
Roxzone 08:08 01:21:00 06:43 +01:25 01:21:00
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Bruno Marco and Lacalamita Shadya, you both crushed it at the 2024 Milan Hyrox competition! With an overall finish time of 01:21:00, you landed in the top 37% of 768 athletes. That's a solid achievement that reflects your dedication and hard work! 🔥

Your total running time of 00:42:14 was 3:51 faster than average, showing that you've got some serious speed on those legs. Clearly, you're more of a runner than a strength athlete, which is a fantastic profile to have in Hyrox. But remember, it's not just about how fast you run; it's about how efficiently you transition and tackle those strength segments too!

One area to keep in mind is your pacing. The first run was a bit too slow at 00:06:17 (almost a minute slower than average), which may have set the tone for your subsequent segments. You want to hit that sweet spot of challenging yourself without burning out early. Think of it like a good cup of espresso: strong, but not bitter!

Segments to Improve:

Now, let’s dive into the segments that could use a little extra love and attention:

  • Burpees Broad Jump: 00:04:33 (1:24 slower than average)
  • Sled Pull: 00:04:33 (0:50 slower than average)
  • Sandbag Lunges: 00:04:30 (0:49 slower than average)
  • Farmers Carry: 00:02:11 (0:27 slower than average)

These are your potential gold mines! Here’s how you can turn these segments into your secret weapons:

1. Burpees Broad Jump:

This segment is all about explosiveness and endurance. To improve:

  • Drill: Practice burpee box jumps once a week. Start with 3 sets of 10 reps, focusing on speed and form.
  • Technique: Maintain a strong core during the jump and land softly to minimize fatigue.
  • Endurance: Incorporate EMOM (Every Minute on the Minute) burpees into your routine. Start with 5 reps every minute for 10 minutes, then gradually increase reps as you build stamina.
2. Sled Pull:

This segment can be a bear if you're not prepped for it. To maximize your output:

  • Drill: Perform sledge pulls focusing on short bursts. Aim for 4 sets of 20 meters, resting 1-2 minutes between sets.
  • Form Correction: Keep your back straight and engage your core. This will help you maintain speed without burning out.
  • Compound Lifts: Incorporate deadlifts and bent-over rows into your strength training to build the muscles used in sled pulls.
3. Sandbag Lunges:

These can be brutal but rewarding. To conquer them:

  • Drill: Include sandbag carries into your weekly routine. Do 4 rounds of 40 meters, followed by lunges with the sandbag over your shoulder.
  • Technique: Focus on keeping your front knee behind your toes and your chest up during lunges.
  • Mobility Work: Incorporate hip mobility exercises to enhance your range of motion for lunges.
4. Farmers Carry:

Time to get those grip gains! Here’s how:

  • Drill: Perform Farmers Walks with heavy dumbbells or kettlebells. Aim for 4 rounds of 40 meters.
  • Grip Strength: Try towel hangs or plate pinches for added grip strength. Your hands are your tools; keep them sharp!
  • Core Engagement: Include core stability exercises like planks to help maintain posture during heavy carries.
Roxzone:

Your total roxzone time was 00:08:08, which was 1:26 slower than average. This indicates that you may have taken longer transitions or needed more rest between segments. To improve:

  • Fitness Base: Increase your overall fitness by integrating high-intensity interval training (HIIT) into your routine. This will help you recover faster between segments.
  • Transition Drills: Set up mock transitions in your training sessions, practicing moving from one exercise to another as quickly as possible.
Race Strategies:

For your next race, consider these strategies:

  • Start Strong, Finish Stronger: Aim for a controlled pace on the first run—don’t sprint out of the gate like it’s the Olympic 100m final. When you hit the last run, unleash that inner cheetah!
  • Segment Focus: Visualize each segment as a mini-race. Break it down in your mind and conquer one at a time.
  • Communication: If you’re running doubles, keep your partner in the loop. A well-coordinated team can shave off precious seconds.
Conclusion:

Bruno and Shadya, the Hyrox journey is about more than just the finish line; it's about the grit, the grind, and the glory of pushing yourselves beyond limits. Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis.

Incorporate these strategies, train hard, and don’t forget to enjoy the process. Keep that fire burning, because every rep counts, and every moment is a chance to get better! It’s not just a race; it’s a lifestyle. Now go out there and show them what you’re made of! 💪💥

This is The Rox-Coach signing off. Keep pushing your limits, and let’s crush that next race together!

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 Doubles Mixed
Similar Athletes
Chloé Sintive, Antoine Panipucci 2024 Paris 01:21:22
Eddy Smith, Kelly Kozluk 2024 Toronto 01:20:50
Christopher Brembach, Hannah Morche 2024 Karlsruhe 01:20:58
Pete Mogan, Jessica Bickell 2023 Chicago 01:21:28
Anousch Adrian, Christopher Adrian 2024 Berlin 01:21:12
Ryan Pearson, Stephanie Heaps 2024 London 01:20:47
Leanne Collins, Ian Moore 2024 Madrid 01:20:53
Gary Evans, Hannah Evans 2024 London 01:21:30
Lou Cowlishaw, Andy Lawrence 2024 Birmingham 01:21:26
Pia Keck, Tim Sarodnick 2022 Frankfurt 01:20:44
Other Results from this athlete
2025 Turin Marco Bruno, Shadya Lacalamita 01:16:41

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