Celiento Giusy Hyrox Result

Overall Performance

Giusy Celiento had a strong performance in the 2023 Milan Hyrox race, finishing with an overall rank of 53 out of 704 athletes, placing her in the top 7% of all participants. In her age group (35-39), she ranked 16 out of 155 athletes, which puts her in the top 10% of her category. Her overall time was 01:25:46, and her total running time was 00:41:31, which is 01:49 faster than the average for her finish time. Her best running lap was 00:04:37.

Based on the splits analysis, Giusy performed exceptionally well in the running segments, consistently finishing faster than the average time. Her running times were consistently faster by 12-29 seconds compared to the average. This suggests that she has a strong running profile and should continue to focus on improving her running abilities.

Segments to Improve

1. Burpees Broad Jump: Giusy's time in this segment was 00:06:02, which is 00:42 slower than the average. To improve her performance in this segment, Giusy should focus on improving her burpee technique and explosiveness in the broad jump. Incorporating plyometric exercises such as box jumps, tuck jumps, and squat jumps into her training routine will help improve her power and explosiveness. She should also practice efficient and quick transitions between the burpees and broad jump to minimize time lost.

2. Roxzone: Giusy's time in the Roxzone was 00:06:46, which is 00:40 slower than the average. To improve in this segment, Giusy should work on improving her overall fitness and increasing her transition speed. Incorporating HIIT (High-Intensity Interval Training) workouts into her training routine will help improve her cardiovascular endurance and overall fitness level. Additionally, practicing quick and efficient transitions between exercises during training sessions will help reduce time spent in the Roxzone during races.

3. Sled Push: Giusy's time in the Sled Push segment was 00:03:20, which is 00:24 slower than the average. To improve her performance in this segment, Giusy should focus on improving her lower body strength and power. Exercises such as squats, lunges, and deadlifts will help strengthen her lower body muscles and improve her pushing power. She should also pay attention to her technique during the sled push, ensuring that she maintains a strong and stable position while pushing the sled.

4. Sandbag Lunges: Giusy's time in the Sandbag Lunges segment was 00:04:52, which is 00:21 slower than the average. To improve her performance in this segment, Giusy should focus on improving her upper body and core strength. Exercises such as overhead presses, bent-over rows, and planks will help strengthen her upper body and core muscles, which are crucial for maintaining stability during sandbag lunges. Additionally, practicing lunges with a sandbag or weighted vest during training sessions will help improve her muscular endurance and stability in this segment.

5. Rowing: Giusy's time in the Rowing segment was 00:05:32, which is 00:19 slower than the average. To improve her performance in this segment, Giusy should focus on improving her rowing technique and endurance. Incorporating rowing intervals into her training routine will help improve her rowing efficiency and cardiovascular endurance. She should also pay attention to her form, ensuring that she maintains a strong and stable position throughout the rowing motion.

6. Farmers Carry: Giusy's time in the Farmers Carry segment was 00:02:32, which is 00:15 slower than the average. To improve her performance in this segment, Giusy should focus on improving her grip strength and overall upper body strength. Exercises such as farmer's walks, dead hangs, and wrist curls will help strengthen her grip and upper body muscles. Additionally, practicing the farmers carry with heavier weights during training sessions will help improve her grip endurance and overall performance in this segment.

Strategies

To improve overall performance in future races, Giusy should consider the following strategies:

1. Pacing: Giusy should focus on maintaining a consistent pace throughout the race to avoid burnout and ensure optimal performance in all segments. It is important for her to start the race strong but not too fast to conserve energy for the later stages.

2. Transitions: Giusy should practice quick and efficient transitions between segments during training sessions to minimize time lost in the Roxzone. Incorporating specific transition drills into her training routine will help improve her speed and efficiency in transitioning between exercises.

3. Strength Training: Giusy should continue to prioritize strength training, particularly for her upper body and core muscles. This will help improve her performance in segments that require upper body strength, such as the Sandbag Lunges, Rowing, and Farmers Carry.

4. Running: While Giusy has demonstrated strength in the running segments, she should continue to incorporate running-specific training into her routine to further improve her running performance. Interval training, hill sprints, and tempo runs will help improve her speed, endurance, and overall running abilities.

By implementing these strategies and focusing on the identified areas of improvement, Giusy Celiento can further enhance her performance in future Hyrox races.