Ceglia Tommaso Hyrox Result

Overall Performance

Tommaso Ceglia completed the Hyrox race in Milan with an overall time of 01:48:39, placing him in the top 85% of all athletes and 84% in his age group. Impressively, his total running time was significantly faster than the average by 10:23, indicating a strong running capability. However, his performance in strength-based segments was notably weaker, with substantial time lost in the Sled Push, Sled Pull, and Wall Balls. This suggests that Tommaso has a more pronounced runner profile and should focus on building strength to balance his overall performance. His initial running segments were slightly slower than average, but he quickly improved, suggesting a well-paced strategy, avoiding the common pitfall of starting too fast.

Segments to Improve

• Sled Push & Pull: These were the weakest segments, with Tommaso finishing significantly slower than average. To improve:
  • Drills: Incorporate heavy sled pushes and pulls into training sessions. Focus on maintaining proper form: keep a low center of gravity, use the full foot for pushing, and engage the core.
  • Exercises: Strengthen leg muscles with squats, deadlifts, and leg presses. Include core exercises like planks and Russian twists to build stability.
  • Techniques: Practice interval training with sleds to simulate race conditions and build endurance under fatigue.
• Wall Balls: Time here was 02:15 slower than average.
  • Exercises: Work on squats (both weighted and bodyweight) to enhance leg strength and endurance. Integrate wall ball drills focusing on consistent form and breathing.
  • Techniques: Practice maintaining a steady rhythm and breathing pattern during high-rep wall ball sets to minimize fatigue.
• Farmers Carry: Time was 01:20 slower than average.
  • Exercises: Improve grip and shoulder endurance with dumbbell or kettlebell carries. Use progressive overload to increase weight over time.
  • Techniques: Focus on maintaining a strong posture and steady pace to improve efficiency. Incorporate core stabilization exercises to support carrying heavy loads.
• Sandbag Lunges: Time was 00:32 slower than average.
  • Exercises: Add lunges (weighted and bodyweight) to the routine, focusing on perfect form and explosive power.
  • Techniques: Practice maintaining balance and rhythm during lunges to improve speed and efficiency.

Race Strategies

• Pacing: Maintain the current pacing strategy for running segments, as it is a strong suit. Consider slightly increasing the initial pace if energy levels allow, given the strong performance in subsequent runs.
• Transition Efficiency: Work on improving transition times in the Roxzone. Practice smooth, quick transitions between exercises to cut down on unnecessary time loss.
• Compromised Running: Include compromised running drills, where Tommaso practices running immediately after strength exercises, to better adapt to fatigue and improve overall transition flow during the race.