Cano Skerdi Hyrox Result

Overall Performance

Skerdi Cano delivered a commendable performance in the 2024 Milan Hyrox race, securing an overall rank of 544 out of 1371 athletes, placing him in the top 39%. Within his age group (30-34), he ranked 157 out of 345, marking him within the top 45%. Skerdi's total running time was 00:38:11, which is 04:50 faster than the average, suggesting a strong running capability. His best running lap was an impressive 00:04:26. Despite a slower start, Skerdi picked up pace significantly by Running 2 and maintained a strong, consistent performance throughout the remaining running segments, indicating a runner profile. However, his strength segments, particularly the Sled Pull and Roxzone, suggest areas for improvement.

Segments to Improve

• Sled Pull (02:37 slower than average):

  The sled pull was Skerdi's most challenging segment, with a percentile rank of 100. To enhance performance, focus on building upper body and core strength. Incorporate exercises such as:

  • Deadlifts: Focus on improving grip strength and overall pulling power.
  • Farmers Walks: Use heavier weights to improve grip and core stability.
  • Rope Pulls: Simulate the sled pull using a rope attached to weights.
  • Core Workouts: Include Russian twists and planks to strengthen the core.
• Roxzone (02:06 slower than average):

  Improving transition times can significantly enhance overall performance. Focus on minimizing rest and improving transition efficiency:

  • High-Intensity Interval Training (HIIT): Build endurance and reduce recovery time between exercises.
  • Practice Transitions: Simulate race conditions by practicing quick transitions between different exercises.
• Burpees Broad Jump (00:47 slower than average):

  Focus on explosive power and cardiovascular endurance:

  • Plyometric Drills: Include box jumps and squat jumps to build explosive strength.
  • Burpee Intervals: Perform burpees in sets with minimal rest to improve endurance.
• Sled Push (00:20 slower than average):

  Work on lower body strength and power:

  • Leg Presses and Squats: Increase strength in the legs to improve pushing power.
  • Sled Push Drills: Practice with varying weights to build strength and technique.

Race Strategies

• Pacing Strategy: Start the race at a controlled pace to avoid early fatigue. Gradually increase speed as the race progresses, similar to Skerdi's successful strategy from Running 2 onwards.
• Optimize Transition Times: Reduce time spent in the Roxzone by preparing for the next segment during the final moments of the current exercise. Practice mental cues and transitions in training sessions to ensure smooth changes between segments.
• Focus on Compromised Running: Train for running performance immediately after strength exercises to simulate race conditions and improve running form and speed under fatigue.

By addressing these key areas, Skerdi can enhance his performance in future Hyrox competitions, leveraging his strong running ability while improving on strength-based segments.