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Denis Lonati
Hyrox Result
Dive into this athleteâs performance at 2025 Turin 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
403 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 Pro 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.
Itâs all about finding out if your running strategy matched your overall finish time!
Based on 403 athletes with similar finish time in Hyrox Pro 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 403 athletes with similar finish time in Hyrox Pro Men
Fast, slow, or steady?
Hereâs 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 perfectlyâguiding the way to a more balanced and dominant race strategy.
Based on 403 athletes with similar finish time in Hyrox Pro 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 thereâs 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 thereâs room to improve.
Youâll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are outâso the focus stays on the real competition.
Percentile based on all the athletes who competed in Hyrox Pro 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
05:12.
Check the detail of the improvement plan below.
Based on 403 athletes with similar finish time in Hyrox Pro Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Lonati Denis, you put in a commendable effort at the 2025 Turin Hyrox competition, finishing with an overall time of 01:31:41 and securing a rank of 36th in your age group (which puts you in the top 58% of 62 athletes). Your total running time of 00:40:26 shows that you have a solid runner profileâyou're 2:14 faster than average on the running segments. This is impressive! However, we need to address your pacing. It seems like you started a bit slower in the first running segment, which set the tone for the rest of the race. You gradually picked it up, but thereâs room for improvement in finding that sweet spot early on. Remember, in Hyrox, itâs not just about how fast you finish; itâs about how strategically you pace yourself through the race. You donât want to be the hare who got too cozy! đđš
Segments to Improve:
Sled Pull (00:12:03): This segment was a significant time loss for you, being 4:41 slower than average. The sled pull requires both strength and technique, and itâs crucial to work on your form and grip. Focus on these drills:
Technique Drills: Practice pulling a sled with varying weights. Focus on keeping your hips low and driving your feet into the ground. A strong core will help you maintain control.
Strength Training: Incorporate deadlifts and bent-over rows into your routine to build the necessary muscle groups. Aim for 3-4 sets of 8-10 reps.
Endurance Work: Try to perform sled pulls for longer durations (30-60 seconds) to simulate race conditions. This will help you develop stamina while managing the weight.
Grip Strength: Farmer's carries and towel pull-ups can enhance your grip, which is essential for the sled pull. Aim for 3-5 sets of each exercise.
Roxzone (00:06:39): Your transition time was 20 seconds slower than average. This indicates that you might need to work on your overall fitness and efficiency in transitioning between exercises.
Practice Quick Transitions: Set up a mock race environment where you can practice transitions between exercises. Time yourself and aim to reduce your transition time by 10-15 seconds each week.
Improve Overall Fitness: Incorporate high-intensity interval training (HIIT) into your routine to boost cardiovascular fitness while building strength. This can help you maintain a higher intensity throughout the race.
Race Strategies:
Pacing Strategy: Start strong but controlled in your first running segment. Aim to find a rhythm that allows you to maintain speed without burning out. A good rule of thumb is to aim for a pace you can sustain for the duration of the race.
Hydration and Nutrition: Ensure youâre well-hydrated and fueled before the race. A well-timed energy gel can be a game changer during the run segments.
Visualization Techniques: Before race day, visualize yourself performing each segment. Picture yourself pulling that sled with ease and transitioning smoothlyâthis mental rehearsal can boost your confidence and performance.
Conclusion:
Denis, youâve got the heart of a lion and the legs of a gazelle! đŠđââïž Your running ability is a significant asset, but to elevate your game, focus on the segments that need fine-tuning. Remember, every second counts in Hyrox, and your goal is to shave off those precious minutes. Approach your training with the mindset of a warrior. As Jocko Willink says, âDiscipline equals freedom.â The more disciplined you are in your training, the freer youâll be on race day to crush your goals! đ„
Keep pushing, keep improving, and letâs turn those weaknesses into strengths. You've got this, and Iâm here to help you every step of the way. Now, letâs get to work! The Rox-Coach believes in you! đȘđ