Cozzarolo Matteo Hyrox Result

Overall Performance

Matteo Cozzarolo delivered a solid performance in the 2024 Brisbane HYROX race, ranking in the top 34% overall and top 42% in his age group. His overall time of 01:31:16 showcases his capability to compete at a high level. Notably, his running segments exhibited a mixed performance, with some laps significantly faster than average while others lagged behind. The total running time was 06:58 slower than average, indicating an area for improvement. Matteo's strengths lie in his ability to execute strong, strength-based exercises such as the Ski Erg, Sled Push, and Burpees Broad Jump, suggesting a more hybrid profile with strength inclinations. His initial running segment was fast, but subsequent laps suffered, indicating a potential pacing issue.

Segments to Improve

• Running: Matteo's total running time indicates a need to focus on improving his running endurance and pacing strategy. He should incorporate interval training to enhance speed and stamina. Additionally, long, slow distance runs could help build aerobic capacity. Specific exercises:
  • Interval Runs: Alternate between 400m fast-paced runs and 200m recovery jogs for a total of 5-8 sets.
  • Long Runs: Incorporate weekly long runs at a steady pace, gradually increasing the distance each week.
  • Tempo Runs: Run at a comfortably hard pace for 20-30 minutes to improve lactate threshold.
• Sled Pull: This segment was 00:20 slower than average, indicating potential in improving upper body strength and pulling technique. Matteo should focus on strengthening his back and grip. Suggested exercises:
  • Deadlifts: Perform heavy deadlifts to build overall back and grip strength.
  • Rows: Incorporate bent-over rows and cable rows to enhance pulling power.
  • Farmer's Walk: Use heavy dumbbells or kettlebells to improve grip and overall endurance.
• Wall Balls: While already faster than average, further improvement can be achieved through refining technique and increasing endurance. Focus on:
  • Squat to Press: Perform high-rep squat to press exercises to simulate Wall Balls.
  • Core Stability: Strengthen core muscles to maintain form and efficiency during the exercise.
  • Target Practice: Incorporate practice sessions focusing on hitting the target consistently with the ball.

Race Strategies

• Pacing: Matteo should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue, affecting later segments. Implement a steady pace strategy, particularly in the initial running segments, to conserve energy for strength exercises.
• Transition Efficiency: The Roxzone time was significantly faster than average, indicating efficiency in transitions. Continue to leverage this strength while ensuring recovery between segments, without compromising pace.
• Compromised Running: Train running immediately following strength exercises to simulate race conditions. This will help in adapting to the demands of transitioning from strength exercises to running.