Fesanco Michael Hyrox Result

Overall Performance:

Michael Fesanco's performance in the 2024 Fort Lauderdale HYROX race places him within the top 89% of all athletes and top 91% within his age group, which indicates room for considerable improvement. His overall time was 01:48:38, with a total running time of 00:53:59, slightly slower than average. This suggests that Michael has a somewhat balanced profile between strength and running but leans slightly towards strength given his faster-than-average performance in the Ski Erg, Sled Push, and Farmers Carry. However, his pacing strategy might need adjustment as he started the race with a significantly faster first running segment, which could have contributed to slower subsequent running times.

Segments to Improve:

• Wall Balls: Michael's performance in the Wall Balls segment was significantly slower than average, placing him in the 97th percentile. To improve, Michael should focus on building muscular endurance and strength in his legs, shoulders, and core. Specific exercises like thrusters, medicine ball squat throws, and high-rep squat practices can enhance his ability to maintain pace and power throughout this demanding segment. Incorporating interval training with wall balls, where he practices sets of high reps followed by short rest periods, can also improve his efficiency and stamina.
• Run Total: Though Michael has a somewhat balanced profile, his overall running time suggests room for improvement. Interval running training to enhance speed and endurance, long-distance runs to build stamina, and hill sprints to increase leg strength and running efficiency should be incorporated into his training routine. Focusing on running technique, such as improving foot strike and stride length, can also contribute to better running performance.
• Roxzone: Michael's transition times between exercises (Roxzone) were faster than average, indicating less rest or quicker transitions. However, to further improve, working on overall fitness through circuit training that mimics race day intensity and transitions can help. Practicing quick switches between running and strength exercises in training will also reduce Roxzone time.
• Sandbag Lunges: While not Michael's worst segment, there's potential for improvement. Strengthening his glutes, hamstrings, and quads through weighted lunges, step-ups, and squats can enhance performance. Additionally, practicing lunges with uneven weights or in a fatigue state can simulate race conditions and improve his resilience and technique during this segment.

Race Strategies:

• Pacing: Michael should focus on a more consistent pacing strategy throughout the race, avoiding starting too fast to conserve energy for later stages. Utilizing a running watch to keep track of his pace and setting target times for each segment based on his training performances can help manage his effort levels more effectively.
• Strength Before Endurance: Given his slightly better performance in strength segments, prioritizing strength training on fresh muscles during workouts, followed by endurance training, can help mimic the demands of the race. This approach ensures that he is strong when tackling strength challenges but still finishes with endurance work when fatigued.
• Transitions: Reducing transition times (Roxzone) further by practicing quick switches between exercises in training. Setting up a mini-circuit that simulates the race layout and working on cutting down rest times between exercises can improve overall race time.
• Mental Preparation: Building mental resilience through visualization techniques and practicing in conditions that mimic race day (e.g., crowd noise, race pace, etc.) can prepare Michael better for the pressures of race day, improving both his physical and mental response to the challenges.

With focused training on these identified areas, Michael can significantly improve his performance in future HYROX races, turning current weaknesses into strengths and adopting strategic pacing and transition strategies to enhance his overall race execution.