Achille Nicolò Hyrox Result

Overall Performance

Nicolò Achille delivered a commendable performance at the 2024 Milan Hyrox event, ranking 85th overall and 23rd in the 30-34 age group, both in the top 6%. He completed the race with a total time of 01:10:28. Notably, his total running time of 00:32:18 was significantly faster than average, indicating a strong runner profile. Despite starting slightly slower in the initial running segment, Nicolò quickly gained momentum, consistently outpacing the average in subsequent segments. This suggests a well-maintained pace that improved as the race progressed. His ability to maintain a fast pace highlights his endurance and running efficiency. However, there is room for improvement in strength-focused segments.

Segments to Improve

• Wall Balls (00:06:59, 99 Percentile Rank): The most significant area for improvement. Nicolò was considerably slower than average, indicating a need for enhanced strength and endurance in this segment.
  • Training Strategies:
    • Incorporate high-repetition wall ball workouts to build endurance and technique.
    • Focus on leg and core strength with exercises like squats, lunges, and planks.
    • Practice wall balls as part of a circuit to simulate race conditions and manage fatigue.
• Burpees Broad Jump (00:04:46, 92 Percentile Rank): Another segment where Nicolò fell behind. Improving explosive power and cardiovascular endurance can benefit performance.
  • Training Strategies:
    • Incorporate plyometric exercises such as box jumps and broad jumps to enhance explosive power.
    • Strengthen core and upper body with push-ups and burpees in high-intensity intervals.
• Sled Pull (00:04:27, 81 Percentile Rank): Requires improvement in pulling strength and technique.
  • Training Strategies:
    • Focus on upper body and back strength with exercises like bent-over rows and deadlifts.
    • Practice sled pulls with varying weights to improve technique and strength.
• Roxzone (00:05:05, 58 Percentile Rank): Optimizing transition times can shave off valuable seconds.
  • Training Strategies:
    • Incorporate transition drills in training to practice swift and efficient movement between exercises.
    • Improve overall fitness and stamina to reduce the need for recovery during transitions.
• Sandbag Lunges (00:04:19, 75 Percentile Rank): Enhancements in leg strength and endurance will be beneficial.
  • Training Strategies:
    • Incorporate weighted lunges and step-ups to build leg strength.
    • Practice sandbag carries to simulate race conditions and improve handling techniques.

Race Strategies

• Implement a pacing plan to manage energy and maintain consistent performance, especially in the latter stages of the race.
• Focus on optimizing transitions in the Roxzone to minimize time loss.
• Maintain composure and technique during strength exercises to prevent unnecessary fatigue.
• Consider practicing compromised running, where running follows a high-intensity exercise, to simulate race conditions.