Benassi Marco Hyrox Result

Overall Performance

Marco Benassi delivered a commendable performance at the 2024 Milan HYROX event, securing an overall rank of 729, placing him in the top 53% of all competitors. Within his age group (30-34), he ranked 204th, which situates him in the top 59% of his peers. His overall completion time was 01:31:34. Marco's total running time of 00:39:54 was a standout strength, clocking in at 05:43 faster than the average. This clearly indicates a strong running profile, suggesting that Marco excels in endurance and speed on foot, potentially at the expense of strength-based exercises. Additionally, his best running lap of 00:04:33 showcases his potential in this area. However, Marco's initial running segment was slower than average, indicating a cautious start. As the race progressed, he significantly improved his pacing, demonstrating his capacity for strategic energy management and endurance.

Segments to Improve

• Sled Pull: Marco's Sled Pull time of 08:25 was notably slower than average by 03:08, placing him at the 100th percentile. To improve, focus on:
  • Training Strategy: Incorporate heavy sled drags and pulls into his routine. Aim for 3-4 sets of 30 meters with substantial weight, focusing on explosive starts and maintaining consistent speed.
  • Exercise Suggestion: Perform bent-over rows and deadlifts to strengthen the posterior chain and grip, essential for effective sled pulls.
• Sandbag Lunges: His time of 07:25 was 01:55 slower than average. Improvement strategies include:
  • Training Strategy: Integrate sandbag or weighted lunges into workouts. Aim for 3 sets of 15 reps per leg to build muscular endurance and stability.
  • Exercise Suggestion: Incorporate core stability exercises like planks and Russian twists to improve balance and core engagement during lunges.
• Wall Balls: Completing the Wall Balls in 07:34 was 00:28 slower than average. Focus on:
  • Training Strategy: Practice high-repetition wall ball workouts, aiming for 3 sets of 25 reps with minimal rest.
  • Exercise Suggestion: Work on leg strength and explosive power with squats and plyometric exercises to improve wall ball efficiency.
• Roxzone: With a time of 07:29, Marco was slightly slower than average by 00:06. To enhance transitions:
  • Training Strategy: Practice seamless transitions between exercise stations by simulating race conditions in training.
  • Exercise Suggestion: Incorporate quick step drills and agility ladders to improve footwork and speed during transitions.
• Burpees Broad Jump: At 05:56, he was 00:10 slower than average. Consider:
  • Training Strategy: Include burpee intervals with broad jumps in training routines, focusing on explosive power and quick recovery.
  • Exercise Suggestion: Strengthen leg muscles with jump squats and box jumps to increase jumping distance and efficiency.
• Farmers Carry: Completing this in 02:47, Marco was 00:27 slower than average. Improvement can be made by:
  • Training Strategy: Practice the Farmers Carry with heavier weights and longer distances to build grip and shoulder endurance.
  • Exercise Suggestion: Incorporate grip-strengthening exercises like dead hangs and wrist curls.

Race Strategies

• Given Marco's strong running capability, he should leverage this by slightly increasing his pace in early running segments, ensuring he doesn't start too conservatively.
• Implement a pacing strategy to conserve energy for strength-based exercises, where he tends to lose time. This includes practicing compromised running scenarios post-strength exercises to simulate race fatigue.
• Focus on efficient transitions in the Roxzone by practicing quick recovery techniques and maintaining a steady, controlled pace throughout the race.
• Develop a balanced training routine that complements his running prowess with strength-building exercises to improve overall performance in strength-oriented segments.