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Anthony Dell'acqua
Hyrox Result
Dive into this athlete’s performance at 2024 Nice 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 Men
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 Men
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 Men
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 Men
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 Men
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
03:30.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Anthony, you crushed it out there at the 2024 Nice Hyrox competition! Finishing with an overall time of 01:20:51 places you in the top 37% of 674 athletes, which is a fantastic achievement! Your total running time of 00:40:05 shows you clearly have a runner's profile, being 00:23 faster than average. This indicates that your endurance is strong, but your strength segments need some focused attention.
Looking at your pacing, it seems like you started off a little slower than average with Running 1 (00:04:27), which could have set the tone for the early parts of the race. The good news is that you picked it up in Running 2 and maintained a respectable pace thereafter. However, your performance in the strength segments like the Sled Push and Sled Pull left some room for improvement. Remember, the only thing worse than running out of breath is running out of strength! đź’Ş
Segments to Improve:
Sled Push: 00:03:50 (01:06 slower than average) - The Sled Push is a major factor in your performance. Focus on improving your power output and technique.
Drills: Incorporate heavy sled pushes into your weekly training. Start with lighter weights to perfect your form, ensuring your back remains straight and you’re driving through your legs. Aim for 4-5 sets of 30-40 meters at high intensity.
Strength Training: Include squat variations and leg press to build lower body strength. Plyometric exercises, such as box jumps, will also help develop explosive power.
Burpees Broad Jump: 00:05:07 (00:11 slower than average) - This segment can be a real killer. It’s all about rhythm and breathing!
Drills: Practice your burpees with a focus on form—maintain a steady pace and work on transitioning smoothly into the broad jump. Aim for 3 sets of 10 reps at high intensity, resting minimally between sets.
Conditioning: Incorporate high-intensity interval training (HIIT) sessions that blend burpees with explosive jumps to simulate race conditions.
Sled Pull: 00:04:52 (00:15 slower than average) - Another area to tackle! This one demands both grip and leg strength.
Drills: Include sled pulls in your training, focusing on maintaining a strong core and good posture. Try to pull for 30-40 meters, rest, and repeat. Gradually increase the weight as you get stronger.
Grip Strength: Strengthen your grip with exercises such as farmer's carries and dead hangs. Stronger grip equals better pulls!
Roxzone: 00:07:20 (01:03 slower than average) - This shows that your transition times need serious work. It’s like a bad pit stop in a race; you lose precious seconds!
Drills: To improve your roxzone, practice quick transitions between exercises. Set up a mini circuit with your Hyrox stations and time how fast you can move from one to the other.
Overall Fitness: Increase your overall fitness with circuit training that mimics race conditions, allowing you to build endurance while transitioning quickly.
Race Strategies:
Start Smart: Adjust your pacing strategy for the first running segment. Aim for a moderate pace that you can sustain for the entire race. You don’t want to burn out early!
Breathing Techniques: Focus on your breathing during the strength segments. Inhale as you prepare for the push or pull, and exhale forcefully during the exertion. This will help maintain your energy levels.
Mindset: Keep a positive mental attitude. When facing tough segments, remind yourself that pain is just weakness leaving the body. Embrace it, and push through like the warrior you are!
Visualization: Before the race, visualize each segment. Picture yourself dominating the sled pushes and breezing through the burpees. This mental prep can make a huge difference in your performance.
Conclusion:
Anthony, you’ve got the speed and stamina, but it’s time to beef up those strength segments. As you tackle your weaknesses, remember: “You are never too old to set another goal or to dream a new dream.” Keep pushing your limits, stay consistent, and don’t forget to have fun while you’re at it! And hey, if the sleds ever start to look at you funny, just tell them you’re the boss now! 💥🏆
Get ready to train hard and come back stronger! You've got this! - 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 Men