Elli Silvia Hyrox Result

Overall Performance

Silvia Elli performed well in the 2023 Milan Hyrox race, finishing with an overall rank of 166 out of 704 athletes, which places her in the top 23% of participants. In her age group (25-29), she ranked 31 out of 111 athletes, placing her in the top 27%. Her overall time was 02:05:03, with a total running time of 00:53:14, which was 06:58 faster than the average.

Silvia's best running lap was impressive, completing it in just 00:05:35, which was 00:29 faster than the average. This indicates that she has a strong running profile and should continue to focus on her running skills.

Segments to Improve

1. Roxzone: Silvia spent 00:15:58 in the roxzone, which was 05:28 slower than the average. To improve in this area, she should focus on improving her overall fitness and reducing transition time. Incorporating high-intensity interval training (HIIT) sessions, plyometric exercises, and practicing quick transitions between exercises will help improve her speed and efficiency in the roxzone.

2. Wall Balls: Silvia took 00:11:55 to complete the Wall Balls segment, which was 04:34 slower than the average. To improve in this area, she should focus on developing her upper body and core strength. Exercises such as medicine ball throws, overhead presses, and planks will help improve her strength and endurance for the Wall Balls segment.

3. Sled Push: Silvia completed the Sled Push segment in 00:06:01, which was 01:55 slower than the average. To improve in this area, she should work on her lower body strength and power. Incorporating exercises such as squats, deadlifts, and explosive sled pushes into her training routine will help improve her performance in this segment.

4. Sled Pull: Silvia took 00:10:07 to complete the Sled Pull segment, which was 01:07 slower than the average. To improve in this area, she should focus on strengthening her back and grip strength. Exercises such as pull-ups, rows, and farmer's carries will help improve her performance in the Sled Pull segment.

5. Farmers Carry: Silvia completed the Farmers Carry segment in 00:03:43, which was 00:33 slower than the average. To improve in this area, she should focus on improving her grip strength and overall endurance. Incorporating exercises such as farmer's carries, kettlebell swings, and forearm exercises will help improve her performance in the Farmers Carry segment.

6. Ski Erg: Silvia completed the Ski Erg segment in 00:06:04, which was 00:22 slower than the average. To improve in this area, she should focus on improving her cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and upper body resistance training will help improve her performance on the Ski Erg.

7. Sandbag Lunges: Silvia took 00:07:34 to complete the Sandbag Lunges segment, which was 00:17 slower than the average. To improve in this area, she should focus on developing her lower body and core strength. Incorporating exercises such as lunges, squats, and planks will help improve her performance in the Sandbag Lunges segment.

8. Rowing: Silvia completed the Rowing segment in 00:06:20, which was 00:12 slower than the average. To improve in this area, she should focus on improving her overall cardiovascular endurance and rowing technique. Incorporating exercises such as rowing intervals, circuit training, and practicing proper rowing form will help improve her performance on the Rowing machine.

Strategies

1. Pacing: Silvia should focus on maintaining a consistent pace throughout the race. It is important for her to start strong but not exhaust herself too early. By pacing herself properly, she will be able to maintain her energy and perform better in the later stages of the race.

2. Transitions: Silvia should work on improving her transition time between exercises in the roxzone. Practicing quick and efficient transitions during her training sessions will help her save valuable time during the race.

3. Strength Training: Silvia should incorporate strength training exercises into her training routine to improve her overall strength and power. This will help her perform better in segments that require strength, such as the Sled Push, Sled Pull, and Wall Balls.

4. Endurance Training: Silvia should focus on improving her cardiovascular endurance through regular aerobic exercise. This will help her maintain a steady pace and perform better in the running segments of the race.

5. Interval Training: Incorporating high-intensity interval training (HIIT) sessions into her training routine will help Silvia improve her overall fitness and speed. This will be beneficial in improving her performance in all segments of the race.

6. Practice Specific Exercises: Silvia should dedicate specific training sessions to practice the segments where she struggled the most, such as the Wall Balls, Sled Push, Sled Pull, Farmers Carry, and Sandbag Lunges. By focusing on these exercises and improving her technique, she will be able to perform better in these segments during the race.

Overall, Silvia Elli had a strong performance in the 2023 Milan Hyrox race, but there are areas where she can improve. By focusing on her overall fitness, reducing transition time, and specifically targeting the segments where she lost the most time, Silvia can enhance her performance in future races.