Amistoso Andrea Francesca Clarissa Hyrox Result

Overall Performance

Andrea Francesca Clarissa Amistoso delivered a commendable performance at the 2024 Singapore National Stadium Hyrox race. She achieved an impressive overall rank of 231, placing her in the top 17% of all competitors. Within her age group (35-39), she ranked 44th, securing a spot in the top 14%. Her overall time was 01:55:02, with a notably strong total running time of 00:53:42, which was 04:28 faster than the average. This indicates a strong runner profile, and her best running lap was clocked at 00:06:07, showing significant strength in running segments. The pacing analysis reveals that she started slightly slower but gained momentum as the race progressed, particularly excelling in the latter running segments.

Segments to Improve

• Sled Pull: The sled pull was a challenging segment for Andrea, with a time of 00:12:15, making it 04:26 slower than average. To improve, she should focus on building upper body and core strength. Incorporate exercises like bent-over rows, deadlifts, and pull-ups. Utilize specific sled pull drills with varying weights to simulate race conditions and improve technique.
• Roxzone: Andrea's Roxzone time was 00:13:07, 03:40 slower than average. Enhancing transition speed can be achieved by practicing quick transitions between exercises and reducing rest times. High-intensity interval training (HIIT) can improve overall fitness, ensuring quicker recovery and efficiency between zones.
• Ski Erg: With a time of 00:06:17, the Ski Erg was 00:45 slower than average. Technique refinement is crucial here; focus on proper form, ensuring a strong core and a powerful leg drive. Implement interval training on the Ski Erg and cross-training with rowing machines to boost endurance and efficiency.
• Sled Push: Although close to average, further improvement in the Sled Push can be beneficial. Strengthen leg and core muscles through squats, lunges, and sled push drills with increased resistance.
• Farmers Carry: Slightly slower than average, Andrea can enhance her Farmers Carry performance by strengthening grip and shoulder endurance. Incorporate heavy carries with dumbbells or kettlebells, focusing on posture and balance.

Race Strategies

• Start Steady, Finish Strong: Given her tendency to perform better in later running segments, Andrea should focus on maintaining a steady pace initially and conserving energy for a strong finish.
• Efficient Transitions: Practice smooth and rapid transitions between exercises to reduce Roxzone time. This includes pre-race mental rehearsals and physical drills simulating race-day transitions.
• Compromised Running: Train for scenarios where running follows strength-heavy exercises. This includes brick workouts that combine strength exercises followed immediately by running to mimic race conditions.
• Technique Refinement: Focus on perfecting form for each exercise, especially in segments that are more strength-oriented, to maximize efficiency and reduce unnecessary fatigue.