D'Angelo Cesare Hyrox Result

Overall Performance

Cesare D'Angelo participated in the 2024 Milan Hyrox event, ranking 1329th overall and 53rd in his age group. While his overall rank places him in the lower percentiles, his total running time was notably faster than the average by 3 minutes and 38 seconds, indicating a stronger running profile. However, his pacing started too slow, as seen in the first running segment, but gained momentum in later segments. His fitness and speed in running segments suggest he excels in endurance, yet he faces challenges in strength-based exercises.

Segments to Improve

• Sled Pull (00:02:43 slower compared to the 25th percentile):

  The sled pull segment was significantly slower than average. Improving technique and strength is crucial here. Focus on:

  • Exercises: Include exercises like deadlifts, bent-over rows, and pull-throughs to build back and leg strength.
  • Drills: Practice sled pulls with varied weights and distances to enhance endurance and technique.
  • Form: Ensure a proper stance with a strong grip and maintain a consistent pull rhythm.

• Sandbag Lunges (00:02:43 slower compared to the 25th percentile):

  Improving stability and leg strength is essential for this segment. Recommendations include:

  • Exercises: Incorporate lunges, Bulgarian split squats, and step-ups into the routine.
  • Drills: Carry a sandbag while performing lunges to simulate race conditions.
  • Form: Focus on keeping the torso upright and engaging the core for balance.

• Sled Push (00:02:00 slower compared to the 25th percentile):

  This segment requires enhanced power and leg strength. Suggested improvements:

  • Exercises: Squats, leg presses, and calf raises to develop lower body strength.
  • Drills: Include sled push intervals with varying resistance.
  • Form: Maintain a low body position, keeping the back straight and driving through the legs.

• Roxzone (00:01:46 slower compared to the 25th percentile):

  Improving transition times can significantly enhance overall performance. Focus on:

  • Exercises: High-Intensity Interval Training (HIIT) to improve cardiovascular fitness and recovery.
  • Drills: Practice efficient transitions between exercises with minimal rest.
  • Form: Streamline gear and nutrition setup to minimize time spent in transitions.

• Burpees Broad Jump (00:01:02 slower compared to the 25th percentile):

  To enhance explosive power and endurance:

  • Exercises: Plyometric drills, such as box jumps and burpees, to improve explosive power and agility.
  • Drills: Timed burpee sets to increase speed and consistency.
  • Form: Focus on minimizing ground contact time and maintaining a steady pace.

Race Strategies

• Pacing Strategy: Start the race at a more controlled pace to avoid early fatigue, especially in strength segments.
• Transition Efficiency: Practice quick and efficient transitions between exercises to reduce Roxzone time.
• Hydration and Nutrition: Ensure adequate hydration and nutrition pre-race to maintain energy levels throughout.
• Compromised Running Training: Implement running drills post-exercise to simulate race fatigue conditions and improve adaptation.