Manca Mattia Hyrox Result

Overall Performance

Mattia Manca delivered a commendable performance at the 2024 Milan Hyrox event. He ranked in the top 51% overall, and top 55% in his age group, with a total time of 01:30:34. His total running time of 00:41:41 was notably 03:21 faster than the average, indicating a strong running ability. The standout running segment was Running 8, where he excelled with a time of 00:04:28, placing him in the 1st percentile. His profile suggests a more runner-oriented athlete, considering his overall running strengths, although he must focus on improving his strength-based exercises.

In terms of pacing, Mattia started slightly slower than average in Running 1 but quickly picked up pace in subsequent segments, maintaining a consistently faster than average pace. This suggests a conservative start that allowed him to conserve energy for later stages.

Segments to Improve

• Sled Pull (00:07:04): This segment was 01:47 slower than average, placing Mattia in the 96th percentile rank. To improve:
  • Drills: Focus on lower body strength with sled drags and backward sled pulls. Incorporate resistance band training for upper body strength.
  • Exercises: Deadlifts, bent-over rows, and leg presses can enhance muscle endurance and power for pulling actions.
  • Technique: Practice maintaining a low body position with a strong grip. Work on improving hand-over-hand pull efficiency.
• Burpees Broad Jump (00:06:44): 01:03 slower than average, ranked at 85th percentile. To improve:
  • Drills: Include plyometric exercises like box jumps and burpees with added resistance to build explosive power.
  • Exercises: Focus on core and leg strength through squats and plank variations to support dynamic movements.
  • Technique: Work on fluid transitions between the burpee and broad jump components for seamless execution.
• Sandbag Lunges (00:06:19): 00:52 slower than average, in the 86th percentile. To improve:
  • Drills: Practice lunges with increasing weight, focusing on stability and control. Use sandbags in various positions (e.g., front-loaded, on shoulders) to simulate race conditions.
  • Exercises: Incorporate single-leg exercises and balance work to enhance overall lunge performance.
  • Technique: Focus on maintaining an upright torso and even weight distribution over both legs.
• Roxzone (00:07:43): 00:20 slower than average, indicating room for improvement in transition efficiency.
  • Drills: Practice quick transitions between exercises with minimal rest. Simulate race scenarios to improve transition speed.
  • Exercises: Engage in circuit training that mimics race transitions, with a focus on cardiovascular endurance.
  • Technique: Develop a mental checklist for seamless transitions and optimize gear setup to save time.

Race Strategies

• Start Strategy: Maintain a conservative start to avoid early fatigue. Implement a steady increase in pace after the initial running segments.
• Energy Management: Focus on managing exertion during strength-based exercises to conserve energy for running segments.
• Transition Focus: Improve transition efficiency by practicing quick gear changes and minimizing downtime in the Roxzone.
• Compromised Running: Train compromised running, simulating fatigue experienced after strength exercises to maintain running efficiency post-exertion.