Schiavon Tommaso Hyrox Result

Overall Performance

Tommaso Schiavon delivered a solid performance at the 2024 Milan Hyrox event, finishing in the top 55% overall and top 61% within his age group. Notably, Tommaso's total running time of 39:57 was significantly faster than the average by 6:18, indicating a strong running profile. His pacing strategy, with an exceptional finish in the later running segments, demonstrates a powerful second half, suggesting he might have started too conservatively. His capability to outperform in running segments highlights his natural running talent, but also points to potential areas of improvement in strength-focused exercises and transitions.

Segments to Improve

• Wall Balls: With a time of 13:24, this segment is 6:12 slower than average, marking it as a critical area for improvement. To enhance performance, focus on improving shoulder endurance, core stability, and squat depth. Training Strategies:
  • Incorporate high-repetition wall ball throws with lighter weights to build endurance.
  • Perform Goblet Squats and Overhead Squats to improve squat form and depth.
  • Develop core strength through Planks and Russian Twists.
• Roxzone: Transition time was slightly slower than average. Improving overall fitness and transition efficiency will help. Training Strategies:
  • Simulate race transitions in training, practicing quick gear changes and mental readiness between exercises.
  • Incorporate circuit training with minimal rest to simulate race conditions.
• Sandbag Lunges: 00:06:11, slower than average by 0:37. Focus on leg strength and balance. Training Strategies:
  • Use weighted lunges and Bulgarian split squats to enhance leg strength.
  • Perform balance drills with a focus on stability during dynamic movements.
• Farmers Carry: At 3:12, slower by 0:50. Improve grip strength and upper body endurance. Training Strategies:
  • Increase grip strength with exercises like Dead Hangs and Farmer's Walks with varied weights.
  • Incorporate shoulder conditioning with exercises such as Kettlebell Swings and Dumbbell Shoulder Presses.
• Ski Erg: 0:20 slower than average. Focus on technique and cardio endurance. Training Strategies:
  • Practice interval training on the Ski Erg to boost cardiovascular endurance.
  • Work on technique, focusing on a powerful pull and smooth recovery.

Race Strategies

• Start with a moderate pace to avoid early fatigue, ensuring energy is conserved for strength exercises and later running segments.
• Focus on efficient transitions in the Roxzone by minimizing rest and staying mentally prepared for the next segment.
• Implement a consistent breathing pattern to maintain oxygen flow and reduce fatigue during each exercise transition.
• Re-evaluate running strategy to maintain pace throughout, leveraging running strengths while improving compromised running scenarios post-strength exercises.

By focusing on these strategies and targeted training improvements, Tommaso can enhance his overall performance and leverage his running strengths to achieve better results in future Hyrox events.