Fulcheri Simone Hyrox Result

Overall Performance

Simone Fulcheri completed the 2024 Milan Hyrox race with an overall time of 01:47:10, ranking 1149th out of 1371 participants, placing him in the top 83% overall, and 304th out of 345 in his age group. The total running time of 00:54:06 was 01:41 slower than average, indicating that running is an area needing improvement. The data shows Simone has a more strength-oriented profile, as his performance in strength-based exercises such as Sled Push and Burpees Broad Jump was notably stronger than his running segments. His pacing suggests a strategy that might have been too conservative at the beginning, as evidenced by his relatively slower times in the early running segments compared to his strong finish in Running 8.

Segments to Improve

• Running: Simone's total running time indicates a need to enhance his endurance and speed. He should focus on interval training to improve his running pace. Specific exercises include:
  • Interval Training: Perform 400m repeats at a pace faster than race pace, with 2-minute rest intervals.
  • Fartlek Runs: Integrate random bursts of speed into long runs to simulate racing conditions.
• Wall Balls: This segment was 00:59 slower than average. To improve, Simone should focus on:
  • Strength Training: Incorporate squats and overhead presses to build power.
  • Technique Drills: Practice wall balls with lighter weights to perfect form and gradually increase the load.
• Sled Pull: At 00:56 slower than average, this is a key area for improvement. Recommended exercises include:
  • Heavy Rope Pulls: Use a sled or tire to mimic the resistance and build pulling strength.
  • Core Stability Work: Planks and rotational exercises to improve overall pulling efficiency.
• Roxzone: Improve transition efficiency by practicing quick transitions between exercises. Techniques include:
  • Transition Drills: Set up a mini-course at home or the gym to simulate the quick change of exercises.
  • Cardio-Strength Circuits: Incorporate high-intensity interval training that mimics race conditions.
• Sandbag Lunges: Slow time suggests a need for better endurance and technique:
  • Weighted Lunges: Incorporate both forward and backward lunges with a sandbag to build leg strength and endurance.
  • Balance Drills: Focus on single-leg exercises to enhance stability.
• Farmers Carry: Improve grip strength and endurance with:
  • Grip Strength Exercises: Farmer's walks and dead hangs to build endurance.
  • Core Stability: Incorporate exercises like Russian twists to enhance control during carries.

Race Strategies

• Pacing: Simone should aim to start at a more aggressive pace to match his strong finishes in later segments, avoiding the initial slower running times.
• Energy Management: Focus on conserving energy during strength segments where he excels, allowing for more effort during running phases.
• Transition Practice: Regularly practice transitioning smoothly between exercises to reduce time spent in the Roxzone.
• Compromised Running: Regularly train compromised running scenarios post strength exercises to simulate race fatigue and improve running performance.