Codenotti Desiree Hyrox Result

Overall Performance:

Desiree Codenotti demonstrated a commendable performance in the 2024 Rimini HYROX race, finishing in the top 10% overall and top 9% in her age group, which is an impressive feat. Her overall time was 01:30:02. Codenotti showed exceptional strength in the Ski Erg, Sled Pull, and Sandbag Lunges, indicating a strong capacity for high-intensity, strength-based exercises. However, her total running time was 03:39 slower than average, suggesting that while she has a solid foundation in strength exercises, her running performance, particularly in the later stages of the race, needs improvement. Her pacing started off strong, but significant slowdowns in later running segments indicate potential issues with stamina or pacing strategy. Codenotti can be described as having a hybrid profile with a leaning towards strength exercises, necessitating a more balanced training focus to improve her endurance and running efficiency.

Segments to Improve:

• Total Running Time: Codenotti's total running time was slower than average, indicating a need for enhanced running endurance and speed. Incorporating interval training, such as 400 to 800-meter repeats at a pace faster than her current race pace, with equal rest periods, can improve her VO2 max and running efficiency. Long runs at a steady, moderate pace should also be part of her routine to build endurance. Additionally, hill workouts can increase leg strength, power, and resistance to fatigue.
• Roxzone: The slower transition times suggest a need for improved overall fitness and quicker transitions between exercises. Circuit training that mimics the race layout, focusing on quick shifts from running to strength exercises, can improve her efficiency. Practicing specific transitions as part of her regular training will also help reduce Roxzone time.
• Wall Balls: Although Codenotti performed relatively well in this segment, there's room for improvement. Focusing on squat depth and power, as well as accuracy and rhythm in the throws, can shave off crucial seconds. Incorporating plyometric exercises like box jumps and explosive squat variations can enhance her power output for better performance.

Race Strategies:

• Pacing: Codenotti started off strong but faded in later segments. Adopting a more conservative start, focusing on maintaining a steady pace through the early running segments, could preserve energy for a stronger finish. Utilizing a pacing strategy that includes planned 'push' and 'recovery' segments might enhance her overall performance.
• Strength and Endurance Balance: Given her strength in specific exercises, Codenotti should focus on maintaining her strength while significantly improving her running endurance. A balanced training approach with equal emphasis on running and strength training will ensure she doesn't lose her edge in exercises she already excels in.
• Transition Efficiency: Improving transition times can significantly impact overall performance. Codenotti should practice transitioning between running and strength exercises to minimize downtime. This includes setting up stations in training that mimic race day conditions and practicing efficient movement between these stations.
• Mental Preparation: Endurance events test not just physical but mental stamina. Including mental resilience training, such as visualization techniques and setting small, achievable goals throughout the race, can help Codenotti maintain focus and determination throughout the event.

By addressing these specific areas of improvement with targeted training strategies, Desiree Codenotti can convert her weaker segments into strengths, potentially leading to an even more impressive performance in future HYROX races.