Garello Giulio Hyrox Result

Overall Performance

Giulio Garello delivered a commendable performance in the 2024 Milan Hyrox race, ranking in the top 26% overall and the top 32% in his age group. His total running time of 32:50 was a standout, being 8:01 faster than the average, indicating a strong running profile. However, his strength components, particularly Farmers Carry and Wall Balls, lag behind his running prowess. Given that his initial running segments were slower and improved significantly as the race progressed, it suggests a cautious start with a strong finish in running. Giulio exhibits a hybrid profile with a distinct edge in running, but needs to enhance his strength to balance his performance.

Segments to Improve

• Wall Balls:

  Giulio's Wall Ball time was substantially slower than average. To enhance performance, focus on improving leg strength and endurance. Incorporate exercises like goblet squats, thrusters, and plyometric box jumps. Practice Wall Balls in intervals to simulate race conditions, focusing on maintaining form and breathing under fatigue.

• Roxzone:

  The time spent in the Roxzone indicates a need to improve overall fitness and transition efficiency. Implement high-intensity interval training (HIIT) to enhance cardiovascular endurance and practice transitions between exercises during training sessions.

• Farmers Carry:

  Giulio's performance in the Farmers Carry was significantly slower. Focus on grip strength and core stability. Exercises such as deadlifts, grip-strengthening drills (e.g., plate pinches, bar hangs), and core stabilization exercises should be prioritized.

• Burpees Broad Jump:

  Burpees Broad Jump needs improvement to enhance power and agility. Incorporate plyometric training, such as box jumps and lateral hops, and practice burpees focusing on explosive jumps and efficient transitions.

• Sled Push and Pull:

  Both segments were slower than average. Emphasize lower body strength and power through leg press, squats, and lunges. Incorporate sled training to improve technique and build specific muscle endurance.

• Rowing:

  To improve rowing efficiency, focus on technique and endurance. Include indoor rowing intervals and strength training for back and core muscles. Proper rowing form should be emphasized to optimize power application.

• Sandbag Lunges:

  While slightly better than average, there's room for improvement in Sandbag Lunges. Increase lower body strength and endurance with weighted lunges, Bulgarian split squats, and stability exercises.

Race Strategies

• Pacing: Given Giulio's strong running segments later in the race, he should aim for a more consistent pace throughout. This could involve a slightly faster start to capitalize on his running strength without compromising endurance.
• Transition Efficiency: Practice transitions in training to reduce Roxzone time. Focus on minimizing rest and maintaining momentum between exercises.
• Compromised Running: After strength exercises, simulate compromised running scenarios in training to adapt to fatigue and maintain speed.
• Strength-Endurance Balance: Implement hybrid workouts that combine running with strength exercises to build overall endurance and prepare for the physical demands of the race.