Teruggia Simone Hyrox Result

Overall Performance

Simone Teruggia delivered a commendable performance in the 2024 Hyrox Milan race, finishing in the top 42% overall and top 47% within his age group. His total running time was significantly faster than average, indicating a strong running profile. However, his performance in strength-based exercises lagged behind, suggesting a need to enhance his strength capabilities. Simone's pacing strategy appears balanced, as evidenced by consistent improvements in his running splits, although he started slightly slower than average in the initial running segment. His exceptional running split towards the end (Running 8) highlights his endurance and ability to finish strong.

Segments to Improve

• Sled Pull (01:40 slower than average): This segment was the most challenging for Simone, ranking in the 95th percentile. To improve, focus on building upper body strength and grip. Consider exercises such as:
  • Heavy Rope Pulls: Use a sled or tire with attached ropes to simulate the pulling motion.
  • Deadlifts: Incorporate both traditional and Romanian deadlifts to strengthen the posterior chain.
  • Farmer's Walk with Towel Grip: Enhances grip strength, crucial for the sled pull.
• Roxzone (01:20 slower than average): The transition times were notably slower, suggesting a need for improved overall fitness and efficiency. Implement transition drills such as:
  • High-Intensity Interval Training (HIIT): Focus on rapid transitions between exercises.
  • Brick Workouts: Combine two or more disciplines in one session to simulate race conditions.
• Wall Balls (00:30 slower than average): Improve this by focusing on leg strength and explosive power. Training exercises include:
  • Box Jumps: Enhance explosive leg power.
  • Squat to Press: Simulate the wall ball movement.
  • Medicine Ball Throws: Build shoulder and arm strength.
• Farmers Carry (00:49 slower than average): This segment also indicates a need for improved grip and core strength. Consider:
  • Progressive Overload Farmer's Walk: Gradually increase the weight.
  • Planks and Side Planks: Strengthen core stability.
• Rowing (00:14 slower than average): Focus on rowing technique and conditioning. Effective strategies include:
  • Rowing Intervals: Short, high-intensity bursts on the rowing machine.
  • Technique Drills: Work on stroke efficiency and power application.

Race Strategies

• Pacing Strategy: Continue to maintain a steady pace, avoiding too fast a start, as seen in the initial running segment.
• Transition Efficiency: Practice smooth and quick transitions between exercises to reduce roxzone time.
• Specific Training Focus: Allocate more training time to strength-based exercises, particularly those that mimic race conditions, to develop a more balanced performance.
• Compromised Running Drills: Perform running drills after strength exercises to simulate race fatigue and improve running performance under tired conditions.