Nicosia Serena Hyrox Result

Overall Performance

Serena Nicosia delivered a strong performance at the 2024 Milan Hyrox race, securing an overall rank of 135 out of 2043 athletes and an 18th place in her age group. This places her in the top 6% overall and top 4% within her age group, a testament to her competitive prowess. Her total running time of 00:41:16 was notably 02:43 faster than the average, indicating a solid running capability. However, the initial running segment (Running 1) was slower than average, suggesting a conservative start. Over the subsequent segments, Serena consistently improved her pace, demonstrating a strong runner profile. To enhance her overall performance, she could benefit from focusing more on strength training, particularly in exercises such as the Sled Push, Sled Pull, and Wall Balls, which were her weaker segments.

Segments to Improve

• Wall Balls (00:05:38): This segment was 01:34 slower than average, ranking her in the 96th percentile. To improve, Serena should focus on building shoulder and leg endurance. Recommended exercises: High-rep thrusters, wall ball drills with gradual weight increase, and squats to overhead press using lighter weights for higher reps, focusing on maintaining form and speed.
• Roxzone (00:07:06): As this segment was 00:58 slower than average, improving transition times and overall fitness is crucial. Recommended drills: Practice quick transitions between exercises, focusing on minimizing rest time. Incorporate circuit training with short rest periods to simulate race conditions.
• Sled Pull (00:05:56): Ranked in the 77th percentile, this segment was 00:36 slower than average. Recommended techniques: Focus on strengthening the upper body and core through exercises like bent-over rows, seated cable rows, and plank variations. Also, practice pulling a weighted sled over increasing distances to build strength and endurance.
• Sled Push (00:03:01): This was 00:25 slower than average. Suggested exercises: Incorporate heavy sled pushes into training routines, emphasizing proper form and explosive power. Additionally, leg strength exercises such as lunges, squats, and deadlifts can help improve performance in this segment.
• Sandbag Lunges (00:04:29): Ranked at the 59th percentile, this segment was 00:05 slower than average. Training focus: Enhance leg strength and stability with exercises like Bulgarian split squats, weighted lunges, and balance drills. Practicing lunges with a sandbag will also help in adapting to the specific load and movement of the race.

Race Strategies

• Pacing Strategy: Serena should aim to start the race with a slightly faster pace than her current Running 1 split, given her ability to maintain speed in subsequent running segments. This will help in gaining a time advantage early on.
• Transition Efficiency: Reducing time spent in the roxzone is essential. Practice quick transitions in training by setting up stations with minimal rest periods, simulating the race environment.
• Strength-Endurance Focus: Implement training sessions that combine running with strength exercises, such as interval sprints followed by resistance training. This will help Serena adapt to the compromised running scenarios experienced after strength segments like Sled Push and Sled Pull.
• Nutrition and Hydration: Ensure optimal nutrition and hydration leading up to and during the race. This will help maintain energy levels, especially during demanding segments like the Wall Balls and Sled Pull.