Santeramo Federico Hyrox Result

Overall Performance

Federico Santeramo delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank of 855 out of 1371 athletes. His total time was 01:35:12, placing him in the top 62% overall and top 69% in his age group. A notable strength is his running ability, with a total running time of 00:45:10, which is 01:58 faster than the average, indicating a strong runner profile. His best running lap, impressively at 00:05:08, highlights his capability in running segments. However, there are areas where Federico could enhance his performance, especially in strength-based exercises. His initial running segment indicates a conservative start, which gradually improved, suggesting a strategy of pacing that became more aggressive as the race progressed.

Segments to Improve

• Sled Pull (00:08:39): This segment showed the most potential for improvement, with a time significantly slower than average. To enhance performance:
  • Drills and Techniques: Incorporate heavy sled drags and pulls into training. Focus on building back, shoulder, and grip strength.
  • Specific Exercises: Deadlifts, bent-over rows, and farmer’s walks with heavy weights to increase overall pulling strength.
  • Form Correction: Ensure proper body alignment and use of legs to assist in pulling, reducing reliance solely on arm strength.
• Farmers Carry (00:03:12): Another area that can be improved with targeted training.
  • Drills and Techniques: Practice with varying weights and distances to build endurance and grip strength.
  • Specific Exercises: Hex bar deadlifts and kettlebell carries to simulate race conditions.
  • Form Correction: Maintain a strong core and steady pace, focusing on minimizing unnecessary movement.
• Sled Push (00:03:50): Improvement in this segment can be achieved by focusing on leg strength and explosive power.
  • Drills and Techniques: Include sled pushes with varied resistance in training routines.
  • Specific Exercises: Squats, lunges, and leg presses to build leg strength.
  • Form Correction: Ensure a low body position and efficient use of leg power while pushing.
• Ski Erg (00:04:57): Slight improvements can be made by refining technique and stamina.
  • Drills and Techniques: Practice intervals on the Ski Erg focusing on maintaining high stroke rates.
  • Specific Exercises: Incorporate upper body and core strengthening exercises like pull-ups and planks.
  • Form Correction: Ensure efficient use of arms and legs, and maintain a steady breathing rhythm.
• Roxzone (00:07:15): Transition time could be optimized to enhance overall race efficiency.
  • Drills and Techniques: Practice quick transitions between exercises to reduce downtime.
  • Specific Exercises: Include short bursts of cardio between strength exercises to simulate race conditions.
  • Form Correction: Focus on maintaining a brisk pace during transitions, reducing any unnecessary rest.

Race Strategies

• Pacing Strategy: Consider starting at a slightly faster pace in initial running segments to capitalize on running strength while maintaining enough energy for strength segments.
• Transition Efficiency: Concentrate on minimizing time spent in the Roxzone by practicing transitions as part of the training routine.
• Compromised Running: Train under compromised conditions, like running immediately after strength exercises, to simulate race conditions and improve adaptation.
• Nutritional Strategy: Implement a strong nutrition plan pre-race and during the race to ensure sustained energy levels throughout.