Cosimi Amedeo Hyrox Result

Overall Performance

Amedeo Cosimi showcased a commendable performance in the 2024 Milan Hyrox race, achieving an overall rank of 510 out of 1371 athletes, placing him in the top 37%. Impressively, within his age group (50-54), he secured the 12th position, standing in the top 21% among his peers. His overall time of 01:24:43 is supported by a strong total running time of 00:40:44, which is 01:59 faster than the average, highlighting a notable strength in running. His best running lap of 00:04:44 further emphasizes his running prowess.

Amedeo's pacing strategy appears to be well-balanced, as he maintained consistently faster running segments from Running 2 to Running 8, indicating effective energy management after a slightly slower initial segment. His performance profile leans towards a hybrid athlete with a slight edge in running, as seen in his ability to outperform average run times while maintaining competitiveness in strength-based exercises.

Segments to Improve

• Roxzone (00:07:24, 00:54 slower than average)
  • Analysis: Amedeo spent more time in transitions, which suggests potential rest or inefficiency during these periods.
  • Training Strategies: Focus on improving overall fitness and transition efficiency. Include transition drills that simulate race conditions, practice rapid equipment changes, and employ time-based transition circuits to enhance agility and speed.
• Wall Balls (00:07:08, 00:46 slower than average)
  • Analysis: This segment indicates a need for improvement in both endurance and strength in overhead activities.
  • Training Strategies: Incorporate wall ball drills focusing on technique, such as maintaining a consistent squat depth and accuracy in targeting. Perform mixed-station circuits that combine wall balls with running to simulate race fatigue.
• Sled Pull (00:05:45, 00:56 slower than average)
  • Analysis: Amedeo struggled with this strength-intensive segment, suggesting a need for enhanced pulling power and technique.
  • Training Strategies: Implement sled pull workouts focusing on both power and endurance. Mix heavy sled pulls with longer, lighter pulls to build muscle stamina. Form correction should focus on using legs more effectively and maintaining posture.
• Sled Push (00:03:22, 00:28 slower than average)
  • Analysis: Similar to the sled pull, this segment shows room for improvement in pushing strength and endurance.
  • Training Strategies: Conduct sled push drills with varied weights to build explosive power and endurance. Focus on leg drive and core stability during the push.
• Ski Erg (00:04:48, 00:23 slower than average)
  • Analysis: Efficiency in this segment can be enhanced by working on upper body endurance and technique.
  • Training Strategies: Include ski erg intervals in training, focusing on maintaining form and rhythm. Use resistance bands to strengthen shoulder and back muscles, crucial for effective ski erg technique.
• Rowing (00:05:02, 00:15 slower than average)
  • Analysis: Slightly below average, indicating a need for improved rowing technique and endurance.
  • Training Strategies: Engage in rowing workouts that emphasize stroke efficiency and pacing. Combine rowing with core exercises to enhance stability and power transfer.

Race Strategies

• Transition Optimization: Practice quick transitions during training to reduce Roxzone time. Focus on minimizing rest and maintaining momentum between exercises.
• Pacing Consistency: Continue with the current pacing strategy, ensuring the initial segments are not excessively fast to conserve energy for later strength exercises.
• Compromised Running: Incorporate compromised running drills post-strength exercises to simulate race conditions, which will help maintain speed and form during running segments after heavy exertion.