Silvia Chiara Zompí, Andrea Merlino 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

ITA Flag Silvia Chiara Zompí ITA Flag Andrea Merlino Mixed 30-39 #83034 01:14:06 58th in AG | Top 16.4% 122nd | Top 15.9%
-01:33
40:33
Run Total
-00:11
05:04
Avg. Lap
-00:48
03:56
Best Lap
+00:42
26:59
Workout Total
+00:05
03:22
Avg. Workout
+00:55
06:39
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 02:23. Check the detail of the improvement plan below.

00:41 Potential Improvement 28.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Mixed
Splits Potential Improvement Focus During Training
BBJ 00:41 (From 03:22 to 02:41) 28.7%
Sled Push 00:38 (From 02:22 to 01:44) 26.6%
Sled Pull 00:30 (From 03:44 to 03:14) 21.0%
Sandbag Lunges 00:21 (From 03:34 to 03:13) 14.7%
Wall Balls 00:07 (From 03:54 to 03:47) 4.9%
Ski Erg 00:04 (From 04:05 to 04:01) 2.8%
Farmers Carry 00:02 (From 01:37 to 01:35) 1.4%
Rowing 00:00 (From 04:21 to 04:21) 0.0%
Run Total 00:00 (From 40:33 to 40:33) 0.0%

Splits Time

Silvia Chiara Zompí, Andrea Merlino Perfect Race
Splits Total Average Total
Running 1 06:04 00:00 04:54 +01:10 00:00 +00:00
Ski Erg 04:05 06:04 04:06 -00:01 04:54 +01:10
Running 2 04:47 10:09 05:02 -00:15 09:00 +01:09
Sled Push 02:22 14:56 01:58 +00:24 14:02 +00:54
Running 3 05:15 17:18 05:16 -00:01 16:00 +01:18
Sled Pull 03:44 22:33 03:35 +00:09 21:16 +01:17
Running 4 05:14 26:17 05:18 -00:04 24:51 +01:26
Burpees Broad Jump 03:22 31:31 02:57 +00:25 30:09 +01:22
Running 5 05:11 34:53 05:24 -00:13 33:06 +01:47
Rowing 04:21 40:04 04:31 -00:10 38:30 +01:34
Running 6 05:02 44:25 05:20 -00:18 43:01 +01:24
Farmers Carry 01:37 49:27 01:41 -00:04 48:21 +01:06
Running 7 05:07 51:04 05:21 -00:14 50:02 +01:02
Sandbag Lunges 03:34 56:11 03:28 +00:06 55:23 +00:48
Running 8 03:56 59:45 05:30 -01:34 58:51 +00:54
Wall Balls 03:54 01:03:41 04:01 -00:07 01:04:21 -00:40
Roxzone 06:39 01:14:06 05:44 +00:55 01:14:06
Based on 1000 athletes with similar finish time in Hyrox Doubles Mixed

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Silvia and Andrea, first off—congratulations on a solid showing in the 2024 Milan Hyrox competition! Finishing 122nd overall out of 768 athletes and 58th in your age group is no small feat. You've placed yourselves in the top 15% and top 16% respectively—talk about a power duo! 💪

Now, let’s break down your performance. With an overall time of 01:14:06 and a total running time of 00:40:33—which is an impressive 1:35 faster than average—you've clearly got a runner's edge. However, your pacing in the first running segment was a bit off, coming in 1:11 slower than average. It seems like you might have started a touch too slow there. Remember, you don't need to warm up your engine too long; a Hyrox race is more of a sprint than a Sunday stroll.

Your best running lap of 00:03:56 indicates that you have the speed, but it seems the transitions, particularly in the roxzone, could use some sharpening up. This is where you can turn that running strength into an all-around powerhouse performance. Let’s get into the nitty-gritty of where you can improve!

Segments to Improve:

Here’s the breakdown of your segments that need some TLC:

  • Burpees Broad Jump: 00:03:22 (00:25 slower than average)
  • Sled Push: 00:02:22 (00:26 slower than average)
  • Sled Pull: 00:03:44 (00:09 slower than average)
  • Sandbag Lunges: 00:03:34 (00:07 slower than average)

Burpees Broad Jump: This segment can be a killer if not executed with efficiency. Focus on explosive power and maintaining a low center of gravity. Try incorporating plyometric drills into your training, such as box jumps and squat jumps. Aim for 3 sets of 10 reps, ensuring you explode upwards and land softly. This will build the necessary explosiveness while giving you the endurance to keep pushing through.

Sled Push: An area where you lost significant time, this one requires brute strength and technique. To improve, focus on sled pushing drills at least once a week. Start with light weights to perfect your form, focusing on driving through your heels and maintaining a strong upper body. Gradually increase the load—aim for 4 sets of 40 meters, resting 2-3 minutes between each set. Remember, it’s not just about how much you push, but how effectively you push!

Sled Pull: Similar to the sled push, but with a twist—literally! Incorporate pulling exercises like rope pulls or resistance band training. Try 4 sets of 30 seconds of pulling, focusing on engaging your core and maintaining a rigid posture. This will help you not just in this segment but in your overall strength endurance.

Sandbag Lunges: This segment can be tricky, especially after you've exerted yourself in the earlier segments. Work on your lunging technique and add weight to your lunges during training. Aim for 3 sets of 10 lunges per leg with a challenging weight. Also, practice transitioning quickly from the previous exercise into lunges—this can shave precious seconds off your time!

Race Strategies:

Now, let’s talk about race strategy. Given that your running time was faster than average, you should capitalize on this. Think about the pacing on your first run: aim for a better start next time. Perhaps consider a 10-15 second faster pace than you did this time around.

During transitions, practice quick changes. Use a stopwatch and aim to cut down the roxzone time. Remember, the faster you move, the less time you spend resting! 😂

Lastly, stay mentally strong throughout. Recall David Goggins’ mantra: "You are your own limit." Focus on one segment at a time and visualize your success. It sounds cliché, but seeing yourself succeed can be half the battle!

Conclusion:

Silvia and Andrea, you both have a solid foundation and great potential. With targeted practice on the identified segments, you can transform those weaknesses into strengths. Remember: "It’s not about being the best. It’s about being better than you were yesterday." Keep pushing your limits, and don’t shy away from the discomfort—it’s where growth happens! 💥

Get ready to tackle these improvements in your next training cycle, and let’s aim to crush those personal records together in the next Hyrox. You've got this! 🏆

Keep hustling,

The Rox-Coach

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
Jack Nedza, Caroline Nedza 2024 Madrid 01:14:33
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Lena Raps, Marco Sacco 2024 Berlin 01:14:04
Alex Darbey, Aoife Murray 2024 Madrid 01:14:05
Johan Sandelin Ekelund, Erica Sandelin Ekelund 2024 Stockholm 01:13:40
Anne Soizic Guion, Pierre Yves Bodet 2024 Bordeaux 01:14:15
Chayenne Schwarz, Alexander Selbach 2022 Basel 01:14:24
Nora Heim, Nicolas Hörmann 2022 Essen 01:14:06
Charlotte Cook, Danny Rahe 2024 Melbourne 01:14:00
Jeroen Wientjes, Martine Wientjes Dun 2024 Rotterdam 01:13:46
Other Results from this athlete
2025 Turin Andrea Merlino 01:12:36
2024 Rimini Davide Ciecato, Silvia Chiara Zompí 01:14:03

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