Belpassi Riccardo Hyrox Result

Overall Performance

Riccardo Belpassi delivered a commendable performance at the 2024 Milan HYROX race, finishing in the top 15% overall and the top 20% in his age group. Notably, his total running time was 02:14 faster than average, indicating a strong running capability. His best running lap time of 00:03:52 further underscores his proficiency in running. This suggests that Riccardo possesses a runner's profile, excelling in overall speed and endurance on the track. His pacing strategy was well-considered, as evidenced by consistent improvements in his running segments, particularly from Running 5 to Running 8, where he consistently beat the average times. However, the initial running segment was significantly slower than average, indicating a potentially conservative start to the race.

Segments to Improve

• Roxzone (00:06:45, 01:21 slower than average):

  Improving transition times can significantly enhance overall race performance. To reduce time spent in the Roxzone, Riccardo should focus on transition drills that mimic race conditions, emphasizing speed and efficiency. Specific exercises include:

  • Transition Sprints: Short sprints followed by quick transitions into another exercise, such as burpees or lunges, to simulate race conditions.
  • Agility Ladder Drills: Enhance foot speed and coordination, aiding quicker transitions between segments.
• Sled Pull (00:04:51, 00:33 slower than average):

  Riccardo should work on enhancing his pulling strength and endurance. Training strategies include:

  • Heavy Rope Pulls: Use a weighted rope to simulate sled pull dynamics, focusing on form and consistent effort.
  • Resistance Band Rows: Incorporate resistance bands to strengthen back muscles and improve pulling power.
• Sled Push (00:03:12, 00:32 slower than average):

  Improving leg strength is crucial for better sled push performance. Recommended exercises include:

  • Leg Press: Focus on heavy weights with lower reps to build power.
  • Plyometric Box Jumps: Enhance explosive strength and power in the legs.
• Wall Balls (00:05:28, 00:03 faster than average):

  While slightly better than average, further improvements can be made by refining technique and increasing stamina. Consider:

  • High-Rep Wall Ball Drills: Perform sets of 20-30 reps to build endurance.
  • Core Stability Exercises: Incorporate planks and Russian twists to support overall wall ball performance.
• Burpees Broad Jump (00:04:19, 00:03 faster than average):

  To gain more ground in this segment, focus on explosive power and endurance. Key exercises:

  • Burpee Interval Training: High-intensity interval training focused on burpees to enhance cardiovascular endurance and power.
  • Broad Jump Technique Drills: Work on form and explosiveness to maximize distance covered in each jump.

Race Strategies

• Start Strong but Controlled: Avoid a conservative start by maintaining a pace that is slightly above average without overexerting early in the race.
• Efficient Transitions: Practice transitions extensively to minimize time in the Roxzone. Focus on quick recovery techniques and mental readiness to shift smoothly between segments.
• Compromised Running: Incorporate compromised running drills, where running follows intense exercises, to simulate race fatigue and improve performance under duress.
• Mental Focus: Use visualization techniques to mentally prepare for each segment, fostering a calm and focused mindset throughout the race.