Farina Davide Hyrox Result

Overall Performance

Davide Farina delivered a commendable performance at the 2024 Milan HYROX event, securing an overall rank of 467, which places him in the top 34% of all competitors. Within his age group, he ranks 91st, showcasing impressive competitiveness. His overall time of 01:23:46 reflects a solid effort across the varied challenges of the race.

Notably, Davide's total running time of 00:39:30 is 2 minutes and 42 seconds faster than the average, indicating a strong running profile. However, his performance in the initial running segments suggests a slower start. For instance, Running 1 was considerably slower compared to the average, while subsequent segments improved significantly. This pattern suggests that Davide may benefit from more strategic pacing at the race's start.

Segments to Improve

• Roxzone (00:02:37 slower than the 25th percentile): The transition time was significantly longer, suggesting a need to enhance both fitness and transition efficiency. Training Strategy: Practice quick transitions between exercises. Include drills that simulate race conditions, such as moving from a treadmill immediately into a bodyweight circuit without rest.
• Burpees Broad Jump (00:02:05 slower than the 25th percentile): This segment was notably slower, indicating a need for improved technique and endurance. Training Strategy: Focus on explosive power and endurance through plyometric exercises such as box jumps, burpee variations, and broad jumps. Incorporate high-intensity interval training (HIIT) to build cardiovascular endurance.
• Sandbag Lunges (00:00:52 slower than the 25th percentile): Improvement is needed in strength and stability. Training Strategy: Incorporate sandbag training into workout routines, focusing on lunges, squats, and carries to build leg strength and stability. Practice lunges with increasing weight and varied tempos to build strength and endurance.
• Wall Balls (00:00:37 slower than the 25th percentile): This segment requires better technique and stamina. Training Strategy: Work on form and endurance by incorporating wall ball circuits with varying rep schemes and weights. Focus on maintaining a consistent rhythm and improving squat depth and explosiveness.
• Ski Erg and Rowing (Both 00:00:26 slower than the 25th percentile): Enhance technique and efficiency on both machines. Training Strategy: Focus on improving technique and power output through intervals on the ski erg and rowing machine. Incorporate core strengthening exercises, such as planks and Russian twists, to enhance stability and power transfer.

Race Strategies

• Pacing Strategy: Start the race at a sustainable pace, avoiding a slow start as observed in Running 1. Aim for a consistent running pace throughout the race, capitalizing on strong running segments to gain time.
• Efficient Transitions: Practice and plan transitions to minimize Roxzone time. Keep transitions fluid and organized, rehearsing equipment setup and movement between stations to reduce downtime.
• Focus on Strength-Endurance Balance: While running is a strength, balancing it with strength-endurance exercises is crucial. Implement a hybrid training approach, alternating between running intervals and strength workouts to optimize performance across all segments.