Di Bellonia Matteo Hyrox Result

Overall Performance

Matteo Di Bellonia delivered a respectable performance in the 2024 Milan Hyrox race, finishing in the top 53% overall and the top 50% in his age group. His total running time was notably strong, being 2:20 faster than the average, which indicates he has a runner's profile. His ability to outpace the average in nearly all running segments, especially his exceptional best running lap time of 4:37, underscores his strength in running. However, his initial pacing in Running 1 was slower than average, suggesting a need to start races more briskly. Matteo's strength exercises, particularly those involving pushing and pulling, showed room for improvement, indicating a need to balance his strong running skills with enhanced strength capabilities.

Segments to Improve

• Roxzone: Matteo spent 53 seconds more than the average in the roxzone. To improve this, he should focus on enhancing his transition efficiency and overall fitness. Training Strategies: Practice smooth transitions between exercises during training. Include high-intensity interval training (HIIT) to improve cardiovascular endurance and recovery.
• Sled Pull and Sled Push: Both these segments were slower than average, indicating a need for strength improvement. Training Strategies: Incorporate sled push and pull drills in training. Focus on technique, ensuring proper posture and engagement of core muscles. Strength training exercises like squats, deadlifts, and leg presses will also help build the necessary muscle groups.
• Burpees Broad Jump: Slightly slower performance suggests a need for explosive strength and endurance. Training Strategies: Include plyometric exercises such as box jumps, burpees, and depth jumps. Focus on improving explosive power and muscular endurance.
• Farmers Carry: Time spent was below average, highlighting grip and core strength as areas for development. Training Strategies: Perform farmers carries with varying weights and distances. Enhance grip strength with exercises like dead hangs and forearm curls.
• Sandbag Lunges: While slightly faster than average, there is still room for improvement. Training Strategies: Incorporate lunges with added resistance, focusing on form and balance. Strengthen the lower body with exercises such as step-ups and Bulgarian split squats.

Race Strategies

• Optimized Start: Given the slow start in Running 1, Matteo should aim to begin races with a more aggressive yet sustainable pace. This will help avoid falling behind early and set a strong rhythm for the event.
• Energy Conservation and Distribution: Strategically conserve energy during less demanding segments to expend more during strength-focused exercises. This can involve pacing the running segments to ensure sufficient energy reserves for the sled and carry events.
• Efficient Transitions: Practice quick transitions in training to ensure minimized time in the roxzone. Mental preparation for the next exercise should begin during the last 100 meters of each running segment.
• Compromised Running Scenarios: Simulate post-exercise running in training to adapt to the fatigue following strength exercises. This will help maintain running efficiency even when fatigued.