Vigilante Alessio Hyrox Result

Overall Performance

Alessio Vigilante delivered a commendable performance in the 2024 Milan Hyrox race, securing an overall rank of 472, placing him in the top 34% of the competitors. His rank in the age group of 25-29 is 92, which places him in the top 39%. Alessio's total running time was 39:56, which is 2:22 faster than the average, indicating a strong running profile. His best running lap time was 4:08, showcasing his ability to maintain speed over shorter distances. However, his early running segments suggest he started the race a bit slower than the average, which might have been a strategic choice to conserve energy for later stages. Overall, Alessio demonstrates a strong runner's profile but could benefit from enhancing his strength segments to balance his performance.

Segments to Improve

• Sled Pull (6:18) – This was Alessio's most challenging segment, with a time significantly slower than the average. Training Suggestions: Focus on improving upper body strength and grip endurance. Incorporate exercises like bent-over rows, deadlifts, and farmer's walks. Practice specific sled pull drills, gradually increasing weight to build endurance.
• Wall Balls (6:29) – Slightly slower than average. Training Suggestions: Enhance lower body and core strength. Perform wall ball drills focusing on form, squat depth, and explosive power. Include squats, lunges, and medicine ball throws in the routine.
• Burpees Broad Jump (5:23) – Time was below average. Training Suggestions: Improve explosive power and agility. Practice burpees with a focus on minimizing transition time. Include plyometric exercises like box jumps and broad jumps in the training plan.
• Roxzone (6:15) – Although slightly better than average, optimizing transition time could further enhance performance. Training Suggestions: Work on overall fitness and transition efficiency. Practice smooth transitions between exercises, possibly through circuit training.
• Farmers Carry (2:37) – Significant time improvement potential. Training Suggestions: Focus on grip strength and core stability. Incorporate heavy farmer's carries, kettlebell holds, and core strengthening exercises into the routine.
• Sled Push (3:04) – Also slightly slower than average. Training Suggestions: Improve leg strength and power. Perform sled push drills with varying weights and include exercises like leg presses and squats.
• Rowing (5:07) – Time can be improved. Training Suggestions: Focus on rowing technique and endurance. Practice intervals on the rowing machine, concentrating on stroke efficiency and rhythm. Include back and arm strengthening exercises.

Race Strategies

• Start Steady: Consider maintaining a steady pace in the initial running segments to conserve energy for strength-based exercises.
• Efficient Transitions: Focus on minimizing time in the roxzone by practicing seamless transitions between exercises during training.
• Compromised Running: Incorporate compromised running drills post-strength exercises to simulate race conditions and improve running performance after fatigue-inducing segments.
• Energy Management: Develop a nutrition and hydration strategy to sustain energy levels throughout the race, focusing on high-energy foods and electrolytes.