Bertaso Mattia Hyrox Result

Overall Performance

Mattia Bertaso delivered a commendable performance in the 2024 Milan Hyrox race, finishing in the top 35% overall and top 37% in his age group. His total running time was significantly faster than average, indicating a strong runner profile. Notably, he managed to consistently outperform on the running segments, especially towards the latter part of the race, suggesting a well-maintained pace. However, his performance in the strength-based exercises and transitions (Roxzone) indicates room for improvement, particularly in exercises requiring upper body strength and endurance.

Segments to Improve

• Roxzone (00:07:53, 85th Percentile Rank)

  Improvement Strategy: Focus on enhancing overall fitness and transition efficiency. Quick transitions can be practiced with drills that simulate race conditions, ensuring rapid movement between stations.

  Suggested Exercises:

  • High-intensity interval training (HIIT) with rapid transitions
  • Time-based circuit training to improve endurance and speed
  • Agility drills to enhance quick movements
• Sled Pull (00:06:34, 96th Percentile Rank)

  Improvement Strategy: Enhance upper body and core strength. Focus on proper technique and pulling efficiency.

  Suggested Exercises:

  • Resistance band rows and lat pulldowns for strength
  • Core stability exercises, such as planks and Russian twists
  • Practice with heavier sleds to build endurance and strength
• Burpees Broad Jump (00:06:21, 91st Percentile Rank)

  Improvement Strategy: Increase explosive strength and endurance. Focus on improving the efficiency of the jump and minimizing rest.

  Suggested Exercises:

  • Plyometric exercises, such as box jumps and depth jumps
  • High-repetition burpees to build endurance
  • Practicing broad jumps to improve distance and technique
• Sandbag Lunges (00:06:12, 94th Percentile Rank)

  Improvement Strategy: Focus on lower body strength and balance. Improve lunge technique and endurance with weighted exercises.

  Suggested Exercises:

  • Weighted lunges and squats for strength building
  • Balance drills, such as single-leg stands
  • Incorporate sandbag workouts to mimic race conditions
• Sled Push (00:03:08, 63rd Percentile Rank)

  Improvement Strategy: Increase leg strength and pushing power. Focus on technique to maximize efficiency.

  Suggested Exercises:

  • Leg presses and squats to build strength
  • Push drills with heavier weights to improve power
  • Practice pushing sleds with focus on form and speed

Race Strategies

• Maintain an even pace throughout the race to avoid burnout early on.
• Focus on quick transitions between exercises to minimize Roxzone time.
• Develop a strategy for the sled pull and push, incorporating efficient breathing and rhythm to conserve energy.
• Utilize visualization techniques to mentally prepare for each segment, especially the strength-based exercises.
• Implement a balanced training plan that enhances both running and strength capabilities, ensuring a hybrid athlete profile optimized for Hyrox events.