Bacilieri Stefano Hyrox Result

Overall Performance

Stefano Bacilieri's performance in the 2024 Milan Hyrox race reveals a mixed profile, with notable strengths in certain strength segments and room for improvement in running and transition areas. While his overall rank places him in the top 91% of competitors, he was stronger in his age group, achieving a rank in the top 77%. His total running time was slightly slower than the average, indicating that running might not be his strongest suit, and he should focus on improving his running efficiency. Stefano demonstrated strength in some exercises, such as the sled push and wall balls, but there is potential for improvement in his pacing strategy, as indicated by his slower start and subsequent improvement in running times. This suggests he may benefit from a more consistent pace throughout the race.

Segments to Improve

• Roxzone (00:13:26 - 86 Percentile Rank)
  • Analysis: Transition times were significantly slower than average, suggesting a need to enhance fitness and transition efficiency.
  • Training Strategy: Incorporate high-intensity interval training (HIIT) to improve overall cardiovascular fitness and practice quick transitions between exercises.
  • Specific Exercises: Shuttle runs with fast transitions, box jumps, and agility ladder drills to simulate race transitions.
• Total Running Time (00:57:18 - 01:10 slower than average)
  • Analysis: Running segments indicate a need for improved endurance and consistent pacing.
  • Training Strategy: Introduce tempo runs and long, slow distance runs to build endurance. Additionally, practice running intervals at race pace.
  • Specific Exercises: 400m and 800m intervals at race pace, combined with tempo runs of 20-30 minutes.
• Sled Pull (00:06:51 - 55 Percentile Rank)
  • Analysis: Performance was slightly below average, indicating a need for strength improvement in pulling exercises.
  • Training Strategy: Increase upper body strength and pulling power through specific strength training exercises.
  • Specific Exercises: Deadlifts, bent-over rows, and sled drags with varying resistance levels.
• Burpees Broad Jump (00:07:37 - 44 Percentile Rank)
  • Analysis: Performance was below the 25th percentile, suggesting a need for explosive power and endurance.
  • Training Strategy: Enhance explosive power and endurance with plyometric exercises and circuit training.
  • Specific Exercises: Box jumps, squat jumps, and burpee drills integrated into a circuit format.
• Sandbag Lunges (00:06:57 - 45 Percentile Rank)
  • Analysis: Below-average performance, indicating a need to improve lower body strength and stability.
  • Training Strategy: Focus on unilateral leg strength and balance exercises.
  • Specific Exercises: Weighted lunges, Bulgarian split squats, and single-leg balance drills.
• Farmers Carry (00:03:06 - 64 Percentile Rank)
  • Analysis: Performance was slightly slower than average, indicating a need for grip and core strength.
  • Training Strategy: Develop grip strength and core stability through targeted exercises.
  • Specific Exercises: Heavy farmers walk, kettlebell carries, and core stability exercises like planks.

Race Strategies

• Start with an Even Pace: Avoid starting too fast. Focus on maintaining a steady pace during the initial running segments to conserve energy for later stages.
• Transition Practice: Simulate race conditions in training by practicing quick transitions between different exercises to reduce Roxzone time.
• Strength to Endurance Balance: Since Stefano shows a hybrid profile, balance training between strength and cardio to optimize overall race performance.
• Energy Conservation: Use stronger segments, such as sled push and wall balls, to recover slightly, optimizing energy for weaker segments.