Angelino Filippo Hyrox Result

Overall Performance:

Filippo Angelino showcased a commendable performance in the 2024 Vienna European Championship, finishing in the top 17% in both his age group and overall among 907 athletes. His exceptional strengths lie in the strength-based exercises, notably in the Ski Erg, Sled Push, Rowing, and notably outstanding in Wall Balls where he ranked in the 0 percentile, indicating a performance significantly better than average. However, his total running time was 03:47 slower than the average, suggesting a more strength-oriented profile with room for improvement in endurance and pace management. Filippo started the race strong but faced challenges maintaining pace, particularly noticeable in the third running segment which was significantly slower than average.

Segments to Improve:

• Total Running Time: Filippo's overall running time indicates a need for enhanced endurance training. Interval training, incorporating both short sprints and long-distance runs into the weekly routine, can improve both speed and stamina. Fartlek workouts, alternating between fast segments and recovery jogs, will also help improve pace management and endurance.
• Sandbag Lunges: The significant time loss here suggests a need for improved lower body strength and endurance. Incorporating lunges with varying weights, Bulgarian split squats, and plyometric exercises like box jumps can enhance muscular endurance and power, reducing fatigue during this segment.
• Burpees Broad Jump: To improve in this exhaustive exercise, focus on plyometric training to increase explosive power, along with burpee variations to build stamina and resilience. Practicing broad jumps for distance and accuracy, combined with high-intensity interval training (HIIT), can significantly reduce time in this segment.

Form correction, particularly in Sandbag Lunges and Burpees Broad Jump, focusing on maintaining a neutral spine and engaging core muscles, will also contribute to performance enhancement. Post-exercise recovery strategies, including stretching and foam rolling, are crucial to prevent injuries and ensure consistent training progress.

Race Strategies:

• Pacing: Filippo should focus on starting the race at a sustainable pace, avoiding going too fast too early, as indicated by his initial running segment. Utilizing a running watch to monitor pace in real-time can aid in maintaining a consistent effort throughout the race.
• Transition Speed: Minimizing time spent in the roxzone indicates a need for improved transition efficiency. Practicing swift equipment changes and optimizing the layout of hydration/nutrition for quick access during transitions can shave off valuable seconds.
• Strength and Endurance Balance: Given Filippo's strength in exercise-based segments, integrating more endurance training without sacrificing strength work will create a more balanced athlete profile. This can be achieved through cross-training, combining cycling, swimming, or rowing with regular strength training sessions.
• Mental Preparation: Mental toughness and the ability to push through discomfort can be the difference in challenging segments like Sandbag Lunges and Burpees Broad Jump. Visualization techniques and setting small, achievable goals throughout the race can help maintain focus and motivation.

By addressing these areas of improvement with targeted training and strategic race planning, Filippo Angelino has the potential to significantly enhance his performance in future HYROX races, leveraging his existing strengths while developing as a more rounded athlete.