Gilardino Edoardo Hyrox Result

Overall Performance:

Edoardo Gilardino demonstrated a commendable performance in the 2024 Turin HYROX, finishing in the top 59% overall and top 61% in his age group. Notably, Edoardo's total running time was 00:49 faster than the average, showcasing his strong running capabilities. This indicates a more pronounced runner profile, suggesting that while his running is a strength, he may benefit from increased focus on strength training to balance his capabilities. His pacing appeared to be inconsistent, starting slower in the initial running segment but improving significantly in subsequent runs. Edoardo's performance in the roxzone was notably efficient, indicating less rest and quicker transitions than average, which is a positive aspect of his race execution.

Segments to Improve:

• Burpees Broad Jump: Edoardo lost substantial time here, indicating a need for improvement in both technique and endurance. Training should include plyometric exercises such as box jumps and broad jumps to increase explosive power. Also, incorporating high-intensity interval training (HIIT) with burpees will improve endurance and efficiency in this exercise. Practicing burpees with a focus on minimizing ground contact time can also enhance performance.
• Sandbag Lunges: This segment also highlighted an area for improvement, with Edoardo finishing significantly slower than average. Strengthening the glutes, hamstrings, and quads through weighted squats, lunges, and deadlifts can provide the necessary power for this challenge. Stability exercises, such as single-leg deadlifts and Bulgarian split squats, will also improve balance and control during the lunges.
• Running 1: Edoardo's slower start suggests a potential for improving his initial race pacing. Interval training, focusing on varying speeds and including faster-paced runs from the start, can help adjust his body’s response to the initial race demands. Practicing pacing strategies in training, such as negative splits or even pacing, could also benefit his overall race execution.
• Ski Erg & Rowing: Both segments were slower than average, indicating a need for improved technique and endurance in these areas. For the Ski Erg, focusing on building upper body and core strength through exercises like pull-ups, seated rows, and planks will aid performance. For Rowing, technique drills emphasizing proper form and power application, coupled with endurance rowing sessions, will enhance efficiency and speed.

Race Strategies:

• Pre-Race Warm-Up: A thorough warm-up focusing on dynamic stretches and light cardio to elevate the heart rate will prepare the body for the initial running segment and improve start time.
• Transition Efficiency: While Edoardo's transition times were good, there's always room for improvement. Practicing quick transitions between exercises in training, including setting up for and exiting from the Ski Erg and Rowing machine, can shave off valuable seconds.
• Pacing Strategy: Given the initial slow start in running, adopting a more aggressive but sustainable pacing strategy at the race's outset could prevent early time loss. Training to find a 'race pace' that feels challenging yet maintainable can help in executing this strategy effectively.
• Mid-Race Nutrition and Hydration: Proper nutrition and hydration, especially in longer events like HYROX, can significantly impact performance. Edoardo should experiment with different strategies during training to find what works best for sustaining energy and hydration levels throughout the race.
• Mental Preparation: The mental aspect of racing, especially during challenging segments like the Burpees Broad Jump and Sandbag Lunges, cannot be overlooked. Visualization techniques and setting mini-goals throughout the race can help maintain focus and motivation.

Incorporating these targeted training strategies and race techniques will not only address the identified areas for improvement but also enhance Edoardo's overall performance in future HYROX races.