Rezzonico Benjamin Hyrox Result

Overall Performance

- Benjamin Rezzonico had an impressive performance in the 2023 Milan Hyrox race, finishing 14th overall out of 155 athletes, placing him in the top 9% of competitors.
- In his age group (30-34), he finished 4th out of 37 athletes, placing him in the top 10%.
- His overall time of 01:14:01 was solid, indicating a good level of fitness and endurance.
- His total running time of 00:32:49 was particularly impressive, being 04:02 faster than the average for his finish time. This highlights his strength in running and suggests that he has a runner profile.
- Benjamin's best running lap time was 00:03:46, indicating his ability to maintain a fast pace throughout the race.

Segments to Improve

1. Sled Push: Benjamin's time of 00:05:25 for the sled push was 02:35 slower than the average. To improve in this segment, he should focus on building strength and power in his lower body. Specific exercises to incorporate into his training routine include squats, deadlifts, and lunges. Additionally, practicing proper technique and body positioning during the sled push will help him increase speed and efficiency.

2. Sled Pull: Benjamin's time of 00:05:57 for the sled pull was 01:33 slower than the average. To improve in this segment, he should work on developing upper body and grip strength. Exercises such as pull-ups, rows, and farmer's walks will help him build the necessary strength. Additionally, practicing proper technique and utilizing efficient pulling mechanics will aid in improving his performance.

3. Wall Balls: Benjamin's time of 00:06:08 for the wall balls was 00:42 slower than the average. To enhance his performance in this segment, he should focus on improving his lower body and core strength. Exercises such as squats, lunges, and planks will help him develop the necessary stability and power. Additionally, practicing proper form and technique, including proper hip drive and timing, will lead to better efficiency and speed in completing the wall balls.

4. Roxzone: Benjamin's time of 00:05:40 for the roxzone was 00:28 slower than the average. To improve in this segment, he should work on improving his overall fitness level and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises will help improve his speed and efficiency in the roxzone.

5. Farmers Carry: Benjamin's time of 00:02:08 for the farmers carry was 00:12 slower than the average. To improve in this segment, he should focus on building grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and forearm curls will help him develop the necessary grip strength. Additionally, incorporating longer duration carries into his training routine will improve his endurance in this segment.

Strategies

- Benjamin should focus on maintaining a consistent pace throughout the race to ensure he doesn't burn out too quickly. Given his strength in running, he should aim to push the pace during the running segments, taking advantage of his natural ability in this area.
- During the strength-based segments, such as the sled push, sled pull, and wall balls, Benjamin should prioritize maintaining proper form and technique to maximize efficiency and minimize time lost.
- Benjamin should also pay attention to his transitions in the roxzone, aiming to minimize rest time and move quickly between exercises.
- Incorporating specific training sessions that mimic the demands of the Hyrox race, such as circuit training or interval workouts, will help Benjamin better prepare for the unique challenges of the event.