Costa Boschetto Susi Hyrox Result

Overall Performance

Susi Costa Boschetto delivered a commendable performance in the 2024 Milan Hyrox race, securing an overall rank of 158 out of 2043 athletes, placing her in the top 7%, and 18th in her age group of 263, placing her in the top 6%. Her total running time of 00:41:35 was notably 03:12 faster than the average, indicating a strong runner profile. Susi demonstrated a strong ability to maintain a fast pace, particularly excelling in the latter running segments, with her best lap at 00:04:21. However, her initial running segment was significantly slower, suggesting a need for improved pacing strategies at the start of the race. Her performance highlights a runner profile with potential areas for improvement in strength-based exercises.

Segments to Improve

• Roxzone: Susi spent 00:07:35 in the Roxzone, which was 01:18 slower than average. Improving transition speed will enhance overall performance. Training Strategy: Incorporate high-intensity interval training (HIIT) to enhance cardiovascular endurance and improve transition efficiency. Practice quick transitions between exercises in training to simulate race conditions.
• Wall Balls: At 00:04:55, this was 00:41 slower than average. Training Strategy: Focus on strength and endurance training for the shoulders and legs. Implement exercises like overhead squats, thrusters, and medicine ball throws. Pay attention to form, ensuring proper squat depth and explosive upward movement.
• Burpees Broad Jump: This segment was 00:30 slower than average. Training Strategy: Enhance core and leg strength with exercises like box jumps, burpees, and plyometric drills. Practice maintaining a steady rhythm and breathing technique to prevent fatigue.
• Sled Pull and Push: Both segments were slower than average by 00:25 and 00:30 seconds, respectively. Training Strategy: Focus on building lower body and core strength with exercises such as deadlifts, leg presses, and sled drags. Train with resistance to improve power and endurance for these exercises.
• Ski Erg and Rowing: These were slower than average by 00:25 and 00:15 seconds, respectively. Training Strategy: Improve upper body and core strength with exercises like pull-ups, seated rows, and core stability exercises. Practice technique on the ski erg and rowing machine to increase efficiency and speed.

Race Strategies

• Pacing Strategy: Susi should focus on starting the race at a more controlled pace to avoid early fatigue. Gradually increase speed after the initial segments to maintain energy for strength-based exercises.
• Transition Efficiency: Develop a plan for efficient transitions between exercises, minimizing time spent in the Roxzone. This can be practiced during training sessions to make transitions smooth and automatic.
• Strength-Running Balance: While Susi excels in running, incorporating strength-focused workouts will create a more balanced approach, improving performance in strength-demanding segments and compromised running scenarios post-exercises.
• Mental Focus: Maintain focus and composure throughout the race, particularly during transitions and challenging segments. Visualization techniques and mindfulness practices can help enhance mental resilience.