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Luca Prada
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
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.
Itâs 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?
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 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 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 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
02:19.
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:
Luca, first off, congratulations on your performance in the 2025 Turin Hyrox! Finishing in the top 31% of a competitive field of 398 athletes is no small feat. Your overall time of 01:17:57 reflects a solid effort, especially with a total running time of 00:37:22, which is 01:51 faster than average. This clearly shows you have a runner's edgeâyour legs can fly, and they did! However, looking at your pacing, it seems like your first running segment was a bit of a slow burn (01:30 slower than average), which might have cost you some precious seconds. Itâs like starting a race with the enthusiasm of a kid in a candy store but forgetting to check the candy aisle first!
In terms of your profile, youâre a hybrid athlete, but your running prowess shines through. While your running times were impressive, your strength segments, particularly the Sled Push and Sled Pull, could use some serious attention. The stats show you have the potential to be a formidable competitor across all disciplines, so letâs harness that running speed and turn it into a more balanced performance!
Segments to Improve:
Sled Push (00:03:23) - This segment was 00:44 slower than average. To tackle this, focus on building overall leg strength and power. Incorporate these exercises into your training:
Weighted Sled Drags: Start with lighter weights to ensure proper form, then progressively increase the load. Aim for 3-5 sets of 20-30 meters.
Barbell Back Squats: These will help develop the strength you need for that push. Work on 4 sets of 6-8 reps at 75-85% of your 1RM.
Plyometric Box Jumps: Improve explosive power to enhance your starting strength. 3 sets of 10 jumps should do the trick!
Sled Pull (00:04:38) - 00:14 slower than average here too. Work on your upper body pulling strength and core stability:
TRX Rows: Great for building back strength. Aim for 4 sets of 10-12 reps.
Core Stability Drills: Focus on planks and side planks to enhance your core strength, which is crucial for maintaining form during pulls. 3-4 sets, holding for 30-60 seconds.
Heavy Rope Pulls: This will mimic the sled pull; do 4 sets of 20-30 meters with a heavy rope.
Ski Erg (00:04:36) - You were 00:17 slower than average, indicating that your aerobic endurance could use some work in this area:
Interval Training on the Ski Erg: Aim for 5 x 500m with 1-minute rest in between. Push hard on each interval.
Rowing Machine Workouts: Use high-intensity intervals to increase your stamina. Try 30 seconds on, 30 seconds off for 10 rounds.
Core Exercises: Incorporate rotational movements like Russian twists to enhance the core engagement you need for the Ski Erg.
Race Strategies:
Pacing: Consider starting the running segments with a more controlled pace. Donât let excitement lead you to go out too fast; aim for a pace that allows you to maintain your energy throughout the race.
Transitions: Make those transitions snappy! Practice your transitions in training to minimize the Roxzone time. Try a âTransition Tuesdayâ where you focus solely on moving efficiently between exercises.
Visualize Success: Before each race, take a moment to visualize your performance. Picture yourself nailing that Sled Push, pulling with power, and finishing strong. As Goggins says, âYou are your own hero.â
Conclusion:
Luca, you're on the right track, and with targeted training, youâll turn those weaknesses into strengths. Remember, itâs not just about how fast you run but how strong you can push and pull. Embrace the grind, and donât shy away from the tough stuffâthose Sleds wonât push themselves! Keep that spirit high, and youâll be on your way to dominating the next race. As Jocko Willink says, âDiscipline equals freedom.â Keep pushing your limits, and letâs get to work! đȘđ„
Your journey as an athlete is just beginning, and every step you take is a step closer to greatness. Iâm here to help you every step of the way. Now, letâs go crush those goals! â The Rox-Coach đ
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