Fellini Emanuela Hyrox Result

Overall Performance

Emanuela Fellini delivered a commendable performance in the 2024 Milan Hyrox race, securing an overall rank of 119 out of 2043 athletes, which places her in the top 5%. She also ranked 16th in her age group (35-39) out of 394 athletes, achieving a top 4% position. Her overall time was 01:23:13.

Her total running time was notably impressive at 00:40:35, which was 02:44 faster than the average, indicating a strong running capability. This suggests that Emanuela has a runner profile, excelling in endurance and speed over strength-based exercises. Her performance in the initial running segments was slightly slower, but she gained momentum, finishing strong with her best running lap at 00:04:16, demonstrating her ability to pace effectively and accelerate towards the end.

Segments to Improve

• Roxzone: Emanuela's time in the roxzone was 00:07:16, which was 01:23 slower than average. To improve this, focusing on efficient transitions is crucial. Practicing transitions between different exercises can enhance speed and reduce downtime. Training Strategy: Incorporate quick transition drills, such as setting up mini circuits that mimic the race environment, to build agility and reduce transition times.
• Wall Balls: This segment was notably slower, with a 01:02 lag behind the average. Improving wall ball efficiency requires better technique and strength. Training Strategy: Include wall ball drills with a focus on proper squat form and explosive power. Consider incorporating weighted squats and plyometric exercises like box jumps to enhance leg strength and overall power.
• Burpees Broad Jump: Emanuela was 00:27 slower than average in this segment. To improve, focus on cardio endurance and explosive strength. Training Strategy: Implement high-intensity interval training (HIIT) with a mix of burpees and broad jumps. Additionally, work on explosive leg workouts like kettlebell swings and power cleans.
• Sled Pull: The time was 00:12 slower than average. This can be improved by focusing on upper body strength and pulling mechanics. Training Strategy: Engage in exercises such as bent-over rows, lat pull-downs, and deadlifts to boost pulling power. Practice sled pulls with varying weights to mimic race conditions and improve endurance.
• Ski Erg: Emanuela's time was 00:18 slower than average. Improving efficiency on the ski erg involves better technique and endurance. Training Strategy: Include ski erg intervals focusing on maintaining a steady rhythm and breathing technique. Strengthen the core and upper body with exercises like planks and push-ups.
• Sandbag Lunges: This segment was 00:03 slower than average. Improving lunges can enhance both strength and balance. Training Strategy: Focus on weighted lunges, balance drills, and core strengthening exercises to stabilize and improve lunge efficiency.

Race Strategies

• Start Steady: Given the slower start in the first running segment, Emanuela should aim to start the race at a steady pace, conserving energy for later stages.
• Transition Efficiency: Work on reducing time in the roxzone by practicing quick and smooth transitions between exercise zones. This can be achieved through simulation drills.
• Energy Management: Maintain a balanced distribution of energy between running and strength segments to avoid fatigue and ensure a strong finish.
• Focus on Strength Segments: Incorporate more strength-based training to balance her runner profile, as improving strength exercises will aid overall race performance.