Negri Samuel Hyrox Result

Overall Performance

Samuel Negri delivered a commendable performance at the 2024 Melbourne Hyrox event, securing an overall rank of 195 out of 1801 athletes, and ranking 14th in his age group (16-24). He completed the race in 01:15:10, showcasing a strong running profile with a total running time of 00:35:22, which is 02:59 faster than the average. Samuel's running times suggest he has a clear advantage in endurance and speed, particularly in the running segments, where he consistently outperformed the average. However, his pacing analysis indicates that he maintained a steady start compared to the average, which is ideal for endurance events. His strengths are clearly in running, and while he has a good hybrid profile, there is room for improvement in strength-based events.

Segments to Improve

• Burpees Broad Jump: Samuel's time was 01:56 slower than average, placing him in the 100th percentile. This indicates a need for significant improvement in explosive power and endurance.
  • Training Strategy: Incorporate plyometric training, focusing on box jumps, squat jumps, and lateral jumps to enhance explosive strength.
  • Drills: High-rep burpee sets with focus on form and speed. Contrast training involving weighted squats followed by broad jumps.
  • Exercises: Include circuit training that combines burpees with other high-intensity exercises to improve endurance under fatigue.
• Sled Pull: This segment was 00:59 slower than average, indicating a need to build upper body and core strength.
  • Training Strategy: Focus on strengthening the posterior chain with exercises like deadlifts, rows, and pull-ups.
  • Drills: Practice sled pulls with varying weights and distances to build endurance and strength.
  • Exercises: Incorporate cable rows and TRX rows to mimic the pulling motion with resistance.
• Sandbag Lunges: 00:36 slower than average, suggesting a need for improved leg strength and stability.
  • Training Strategy: Focus on unilateral leg exercises to enhance balance and strength, such as split squats and step-ups.
  • Exercises: Sandbag lunges with increased weight progressively, ensuring proper form and depth.
• Wall Balls: 00:08 slower than average, indicating room for improvement in muscular endurance and technique.
  • Training Strategy: Incorporate high-rep wall ball sessions with emphasis on maintaining form and rhythm.
  • Exercises: Med ball slams and thrusters to improve explosive power and endurance.
• Roxzone: Although 00:18 faster than average, further improvement can be made in transition efficiency.
  • Training Strategy: Practice quick transitions between exercises, minimizing time spent in rest zones.
  • Drills: Time-based circuit training with focus on quick transitions between exercises.
• Rowing: 00:13 slower than average, suggesting a need for technique refinement and cardiovascular endurance.
  • Training Strategy: Focus on rowing technique, emphasizing powerful strokes and consistency.
  • Exercises: Interval rowing sessions to build endurance and improve stroke efficiency.

Race Strategies

• Pacing: Maintain the current pacing strategy, ensuring not to start too fast to conserve energy for later segments.
• Focus on Transitions: Work on improving transition times through the roxzone, making sure to enter and exit efficiently.
• Strength-Endurance Balance: While maintaining strength in running, dedicate more training time to building strength and technique in weaker segments, especially explosive movements.
• Visualize and Plan: Pre-race visualization and mental rehearsal of each segment can enhance focus and execution during the event.