Musso Samuele Hyrox Result

Overall Performance

Samuele Musso delivered a commendable performance in the 2024 Milan Hyrox race, finishing with an overall time of 01:38:28, placing him in the top 69% of all participants and the top 75% of his age group. His overall running time of 00:45:13 was 03:23 faster than the average, indicating a strong running profile. However, the initial running segment (Running 1) was slower than average by 01:25, suggesting he may have started the race more conservatively, which could have been a strategy to conserve energy for later segments. His performance points towards a hybrid athlete profile with a tilt towards running, given his overall running proficiency despite some segments needing improvement.

Segments to Improve

• Burpees Broad Jump: With a time of 09:00, this segment was 02:33 slower than average. Samuele should focus on improving explosive power and endurance. Exercises: Include plyometric drills such as box jumps, burpee variations, and squat jumps. Technique: Focus on maintaining a consistent rhythm and minimizing rest between jumps.
• Sandbag Lunges: Completing this in 07:46, which is 01:38 slower than average, suggests a need for improved leg strength and stamina. Exercises: Incorporate weighted lunges, Bulgarian split squats, and step-ups in training. Technique: Practice maintaining an upright posture and ensuring full depth in each lunge for maximum efficiency.
• Roxzone: Spending 00:08:37, which is 00:22 slower than average, indicates a potential area for time saving through quicker transitions. Training Techniques: Simulate race conditions with transition drills and practice rapid equipment handling to reduce transition time.
• Farmers Carry: With a time of 00:02:44, Samuele was 00:14 slower than average. Exercises: Focus on grip strength and core stability through exercises like deadlifts, farmer's walks with varying weights, and grip strengtheners. Technique: Ensure a strong grip and steady pace without over-exerting in the early meters.

Race Strategies

• Pacing: Start the race at a moderate pace to conserve energy for strength-intensive segments like Burpees Broad Jump and Sandbag Lunges. A stronger finish can be achieved by maintaining a steady pace throughout the initial running segments.
• Transition Efficiency: Practice quick transitions between each exercise and running segments in training. Focus on mental preparation and visualization of the transitions to minimize downtime.
• Energy Management: Develop a nutrition and hydration strategy pre-race and during the event to maintain energy levels, especially during demanding segments like the Burpees Broad Jump and Sandbag Lunges.
• Compromised Running: Incorporate compromised running drills where running segments are immediately followed by strength exercises to simulate race fatigue and improve recovery time between exercises.