Perenzin Federica Hyrox Result

Overall Performance:

Federica Perenzin demonstrated commendable prowess in the 2024 Rimini HYROX race, placing in the top 23% of all athletes and top 20% within her age group. Her performance showcases a balanced athlete profile with notable strengths in endurance and specific exercise segments. However, her total running time being slower than average indicates a potential area for improvement in running efficiency and stamina. Federica's initial running segment was significantly faster than average, suggesting a strong start but also hinting at a possible early peak that could have led to decreased performance in subsequent running segments. Her performance in the Ski Erg, Sled Pull, Farmers Carry, and Sandbag Lunges were above average, highlighting her strength and power capabilities. Conversely, areas like the Rowing, Sled Push, and later running segments fell short, indicating potential focal points for training. Federica appears to have a hybrid profile, excelling in both strength and endurance but with a notable edge in strength exercises over pure running endurance.

Segments to Improve:

• Total Running Time: With running segments consistently slower than average, emphasis on improving cardiovascular endurance and running efficiency is crucial. Interval training, incorporating both high-intensity sprints and long-distance runs into the weekly routine, can enhance aerobic capacity. Additionally, technique-focused sessions with a running coach could correct form inefficiencies, reducing energy expenditure and improving speed.
• Rowing: To improve the rowing segment, Federica could benefit from technique drills focusing on power application and stroke efficiency. Incorporating rowing intervals that mimic race intensity and distance, combined with strength training targeting the back, shoulders, and legs, will help build the necessary power endurance. Practicing transitions into and out of the rowing machine can also minimize time lost during equipment changes.
• Sled Push: This segment requires both technique refinement and strength building, particularly in the quadriceps, glutes, and calves. Implementing weighted sled pushes and pulls in training, with a focus on explosive power from a low stance, can significantly impact performance. Plyometric exercises such as box jumps and squat jumps will also contribute to increased leg power, beneficial for both the sled push and overall running segments.

Race Strategies:

• Pacing: Given Federica's tendency to start strong, a more strategic pacing approach could conserve energy for consistent performance across all segments. Breaking the race down into sections and setting target times based on training performances can help manage exertion levels more effectively.
• Transition Efficiency: Reducing time in the Roxzone is critical. Practicing quick transitions between exercises in training sessions will help Federica minimize downtime during the race. This includes setting up equipment in advance where possible and having a predefined setup and exit strategy for each station.
• Mental Preparedness: Building mental resilience through visualization techniques and simulated race conditions in training can prepare Federica for the physical and psychological demands of the race. This includes practicing running segments at race pace after strength exercises to adapt to the compromised running scenarios she will face on race day.

By focusing on these identified areas of improvement and incorporating the suggested training strategies and race tactics, Federica Perenzin has the potential to significantly enhance her performance in future HYROX races.