Matteo Marco Hyrox Result

Overall Performance

Marco Matteo finished the 2024 Milan Hyrox race with an overall time of 02:25:11, securing the 1359th rank out of 1371 athletes. In his age group (35-39), he ranked 293rd out of 297. His performance indicates a strong proficiency in strength-based exercises, as evident from his outstanding times in the Sled Push, Burpees Broad Jump, and Wall Balls, where he was considerably faster than the average. However, his overall running time was significantly slower than average (20:39 slower), suggesting that his running needs improvement. Marco's pacing analysis reveals a pattern of starting relatively strong but slowing down significantly in later running segments, indicating a potential endurance issue. Based on his performance, Marco exhibits a strength-oriented profile but needs to focus on improving his running endurance and pacing.

Segments to Improve

• Running Segments:

  Marco's running times were consistently slower than average, particularly in the latter segments. This suggests a need for improved running endurance and pacing strategies. To enhance running performance, Marco should incorporate the following into his training:

  • Long-Distance Runs: Aim for runs that build endurance, such as 10-15 km at a conversational pace.
  • Interval Training: Implement sessions of 400m to 800m repeats at a pace faster than race pace, with rest intervals in between.
  • Hill Sprints: Short, intense hill sprints to build power and improve running economy.
  • Tempo Runs: Include 20-30 minute runs at a pace that is challenging but sustainable, to increase lactate threshold.
• Roxzone:

  Marco's Roxzone time was slower than average, indicating a need to improve transition efficiency. To optimize transitions, Marco can focus on:

  • Transition Drills: Practice quick transitions between different exercises and running, focusing on minimizing downtime.
  • Circuit Training: Incorporate circuits that mimic race conditions to practice moving efficiently between exercises.
• Farmers Carry:

  Though Marco's time was close to average, there's room for improvement. To enhance his Farmers Carry performance, he should consider:

  • Grip Strength Exercises: Incorporate dead hangs, farmer's walks with increasing weights, and wrist curls.
  • Core Stability Work: Perform planks, Russian twists, and side planks to improve overall stability during carries.

Race Strategies

• Pacing Strategy: Start the race at a slightly conservative pace to ensure energy is conserved for the latter running segments. This will help maintain a more consistent pace throughout the race.
• Compromised Running Drills: Practice running immediately after strength exercises to simulate race conditions, which can help in adapting to running on fatigued legs.
• Nutrition and Hydration: Prioritize a balanced intake of carbohydrates and electrolytes on race day to maintain energy levels and prevent dehydration.