Overall Performance
Marco Bergamaschi had a solid performance in the 2023 Milan Hyrox race. He finished with an overall rank of 484, which puts him in the top 68% of the 704 athletes. In his age group (65-69), he ranked 1st out of 2 athletes, placing him in the top 50%. His overall time was 01:55:21, and his total running time was 00:48:44, which was 4 minutes and 5 seconds faster than the average.
Based on his splits, Marco performed particularly well in Running 2, Running 4, Burpees Broad Jump, Running 5, Rowing, Running 6, Running 7, and Running 8, consistently finishing faster than the average times. His best running lap was an impressive 00:05:03.
However, there were some segments where Marco lost significant time compared to the average. The segments with the most time lost were Sled Pull, Wall Balls, Farmers Carry, Running 3, Sandbag Lunges, and Ski Erg.
Segments to Improve
1. Sled Pull: Marco's time of 00:26:04 was 18 minutes and 44 seconds slower than the average. To improve in this segment, Marco should focus on building strength in his upper body and core. Exercises such as pull-ups, rows, and deadlifts can help improve his pulling power. Additionally, practicing proper sled pulling technique and ensuring a smooth and efficient transition between pulling and running can help save time.
2. Wall Balls: Marco's time of 00:11:37 was 02 minutes and 06 seconds slower than the average. To improve in this segment, Marco should work on his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help improve his power output. Additionally, practicing proper wall ball technique, including a smooth transition between catching and throwing the ball, can help improve efficiency.
3. Farmers Carry: Marco's time of 00:04:13 was 01 minute and 16 seconds slower than the average. To improve in this segment, Marco should focus on grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and kettlebell swings can help improve his grip strength. Additionally, practicing proper posture and maintaining a steady pace during the carry can help improve performance.
4. Running 3: Marco's time of 00:08:11 was 01 minute and 13 seconds slower than the average. To improve in this running segment, Marco should work on his endurance and pacing. Incorporating interval training, tempo runs, and long-distance runs into his training routine can help improve his running endurance. Additionally, focusing on maintaining a consistent pace throughout the race can help prevent fatigue and improve overall performance.
5. Sandbag Lunges: Marco's time of 00:08:14 was 52 seconds slower than the average. To improve in this segment, Marco should focus on lower body strength and stability. Exercises such as lunges, squats, and step-ups can help improve his leg strength. Additionally, practicing proper sandbag lunge technique, including maintaining a straight back and engaging the core, can help improve efficiency.
6. Ski Erg: Marco's time of 00:05:10 was 24 seconds slower than the average. To improve in this segment, Marco should focus on improving his upper body and cardiovascular endurance. Incorporating exercises such as rowing, swimming, and circuit training into his routine can help improve his overall fitness and performance on the ski erg. Additionally, practicing proper technique, including maintaining a strong and consistent pull, can help improve efficiency.
Strategies
- Pacing: Marco should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can make it difficult to catch up later. By pacing himself appropriately, Marco can optimize his performance and minimize time lost.
- Transitions: Marco should work on minimizing the time spent in the roxzone. Improving overall fitness and practicing efficient transitions between exercises can help reduce the time spent in this segment, ultimately improving his overall race time.
- Strength Training: Marco should prioritize strength training, particularly focusing on his upper body and core. Building strength in these areas will not only improve performance in specific segments like the sled pull but also enhance overall athleticism and endurance.
- Endurance Training: Marco should incorporate a variety of running workouts into his training routine, including interval training, tempo runs, and long-distance runs. By improving his running endurance, Marco can perform better in segments like Running 3 and maintain a steady pace throughout the race.
- Technique Practice: Marco should regularly practice proper technique for each segment, focusing on efficiency and minimizing wasted movements. This includes exercises like wall balls, sandbag lunges, and sled pulling, where proper technique can significantly impact performance.
By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to address his areas of improvement, Marco can enhance his performance in future Hyrox races.
