Fasolo Simone Hyrox Result

Overall Performance

Simone Fasolo delivered a commendable performance in the 2024 Milan Hyrox race, securing an overall rank of 826 out of 1371 participants, positioning him in the top 60%. Within his age group (25-29), he ranked 157th out of 232 athletes. His total race time was 01:34:21, with a total running time of 00:43:24, which was 03:30 faster than the average, indicating a strong runner profile. Notably, Simone exhibited exceptional pacing in his later running segments, particularly Running 8, where he achieved his best lap time of 00:04:40, ranking in the 1st percentile. However, his initial running segment (Running 1) was slower than average, suggesting a need to improve his race start strategy.

Segments to Improve

• Sled Push: This was the most challenging segment for Simone, with a time of 00:06:04, significantly slower than the average. To enhance performance in this area, focus on building lower body and core strength. Exercises: incorporate heavy sled pushes, squats, and deadlifts into your routine. Emphasize proper form and progressive overload.
• Sled Pull: Simone can also improve in this segment, where he was 01:12 slower than average. Strengthening the upper body and grip is crucial. Exercises: practice sled pulls with varying weights and distances, and include exercises like bent-over rows and pull-ups.
• Roxzone: Simone took longer in transitions, which indicates potential for improvement. Focus on efficiency and speed between exercises. Drills: simulate race conditions by practicing quick transitions between different movements, such as from running to strength exercises.
• Sandbag Lunges: Improve endurance and technique in this segment. Exercises: include weighted lunges and step-ups in your training, focusing on form and muscular endurance.
• Wall Balls: Although Simone was faster than average, there is still room for improvement. Exercises: practice wall ball shots with a focus on consistent rhythm and breathing techniques.
• Farmers Carry: Slight improvements can be made by enhancing grip strength and core stability. Exercises: incorporate farmers walks with progressively heavier weights and longer distances.

Race Strategies

• Start Strategy: Work on a more balanced start to avoid the slower initial lap that Simone experienced. Implement a pacing strategy that allows for a stronger start without compromising later performance.
• Transition Efficiency: Practice transitions during training sessions to enhance speed and efficiency, minimizing time spent in the Roxzone.
• Compromised Running: Include compromised running drills where running is performed immediately after strength exercises to simulate race conditions and improve endurance under fatigue.
• Strength Endurance: Focus on maintaining strength throughout the race by incorporating circuit training that alternates between running and strength exercises in a high-intensity format.