Quadrelli Moreno Performance Analysis

Overall Performance

Moreno Quadrelli delivered a commendable performance at the 2024 Milan Hyrox event, finishing with an overall time of 01:35:32. His total running time was 46:07, which is 01:06 faster than the average, indicating a strong running capability. The best running lap, clocked at 00:04:53, was significantly faster than average, ranking in the 1st percentile. However, the initial running segments showed a slower start, with Running 1 being notably slower than average. This suggests a conservative start strategy, which may have contributed to a stronger finish. Overall, Moreno appears to have a hybrid profile with a slight advantage in running speed over strength-based exercises.

Segments to Improve

• Roxzone (00:09:01, 01:01 slower than average): The time spent in the roxzone was notably slower, suggesting longer rest or transition times. To improve, Moreno should focus on enhancing his cardiovascular fitness and practice efficient transitions. Training Strategies: Incorporate circuit training with minimal rest periods, emphasizing quick transitions between exercises. Practice "brick" workouts that simulate race conditions, moving from one activity to another with speed and focus.
• Sandbag Lunges (00:06:58, 01:09 slower than average): The sandbag lunges were performed slower than average. Improvement can be achieved with targeted strength and technique work. Training Strategies: Include weighted lunges and step-ups in the routine to build leg strength. Focus on maintaining proper form to prevent fatigue. Consider plyometric exercises like box jumps to enhance explosive power.
• Burpees Broad Jump (00:06:19, 00:10 slower than average): Slightly slower performance in burpees suggests a need for more explosive power. Training Strategies: Add burpee variations, such as lateral burpees, to the workout regimen. Incorporate plyometric drills, such as jump squats, to improve explosive strength.
• Farmers Carry (00:02:37, 00:10 slower than average): Grip strength and endurance may need enhancement to improve this segment. Training Strategies: Focus on grip strength exercises like dead hangs and plate pinches. Increase the weight and distance in farmers carries during training.
• Ski Erg (00:04:50, 00:15 slower than average): Marginally slower performance suggests potential for improvement in technique. Training Strategies: Work on ski erg technique drills, emphasizing efficient and powerful pulls. Include high-intensity interval training (HIIT) sessions on the ski erg to build cardiovascular capacity.

Race Strategies

• Pacing Strategy: Consider a slightly more aggressive start, as the initial running segment was significantly slower than average. By maintaining a steadier pace from the beginning, Moreno may conserve energy for later stages without compromising early performance.
• Transition Efficiency: Moreno should practice quick transitions between different exercises to reduce roxzone time. Simulate race conditions during training to enhance familiarity and speed in transitions.
• Strength-Endurance Balance: Given the hybrid profile with a leaning towards running, it is crucial to continue building strength without sacrificing running speed. Implement balanced training sessions that alternate between running and strength exercises to maintain a competitive edge in both areas.