Pelosi Marco Hyrox Result

Overall Performance

Marco Pelosi delivered a commendable performance in the 2024 Milan Hyrox race, finishing with an overall time of 01:37:54, placing him in the top 68% overall and top 75% in his age group. Notably, Marco's total running time was 00:48:08, which is 00:10 faster than the average, indicating a strong runner profile. However, his performance in the initial running segment was significantly slower, suggesting an overly cautious start. Marco excelled in strength-based exercises such as the Sled Push, Burpees Broad Jump, and Wall Balls, where his times were considerably faster than average. This demonstrates that Marco possesses a balanced profile with proficiency in both running and strength exercises, although leaning slightly more towards running efficiency.

Segments to Improve

• Roxzone (00:10:25) - 02:14 slower than average:

  Improving transitions between exercise zones can significantly enhance overall race performance. Marco should focus on increasing his transition speed by practicing swift movements during training sessions.

  • Drills: Practice quick transitions in training, mimicking race conditions. Set up a mock course with different exercise stations and time the transitions between them.
  • Exercises: Incorporate agility drills such as ladder drills and cone drills to improve footwork and speed.
• Sandbag Lunges (00:07:43) - 01:41 slower than average:

  To improve this segment, Marco should focus on both strength and technique.

  • Exercises: Incorporate weighted lunges, Bulgarian split squats, and deadlifts into the routine to build lower body strength.
  • Technique: Focus on maintaining an upright posture and engaging the core during lunges to improve balance and efficiency.
• Farmers Carry (00:03:35) - 01:08 slower than average:

  Improving grip strength and core stability is essential for better performance in the Farmers Carry.

  • Exercises: Perform farmers walks with increasing weights, kettlebell swings, and pull-ups to enhance grip strength.
  • Form Focus: Keep the shoulders back and core engaged to maintain balance and prevent fatigue.

Race Strategies

• Start Stronger: Marco's first running segment was significantly slower than average. To prevent an overly cautious start, he should aim to balance pacing by gradually picking up speed in the initial kilometers.
• Efficient Transitions: Practice smooth and swift transitions during training sessions to improve time spent in the Roxzone. Consider developing a mental checklist for each transition to ensure readiness for the subsequent segment.
• Compromised Running: Given Marco's strength in running, focusing on maintaining form and speed after strength exercises will prevent time loss in subsequent running segments. Practice running under fatigue during training to replicate race conditions.