Racca Livia Hyrox Result

Overall Performance

Livia Racca performed exceptionally well at the 2024 Milan HYROX race, finishing with an overall time of 01:21:24. This placed her in the top 4% overall and the top 5% in her age group, showcasing her competitiveness among a large field of athletes. Her total running time was notably strong, clocking in at 00:40:25, which is 01:55 faster than the average, indicating a strong running profile. However, Livia started the race slightly slower than the average, as seen in Running 1, but picked up pace significantly in subsequent running segments, especially Running 8 where she was 01:22 faster than average. This suggests a well-managed pacing strategy, where she conserved energy initially and accelerated as the race progressed. Overall, Livia exhibits a balanced profile with a slight edge in running performance over strength-based exercises.

Segments to Improve

• Roxzone: Livia's Roxzone time was 01:35 slower than average. To improve transition efficiency, she should focus on enhancing cardiovascular endurance and practicing quick transitions. Training Techniques: Incorporate high-intensity interval training (HIIT) to improve overall fitness and simulate race conditions with quick transitions between different exercises or equipment during workouts.
• Wall Balls: Her Wall Balls time was 00:48 slower than average. Improving technique and strength here is crucial. Training Techniques: Focus on core strength and leg power through exercises like squats and medicine ball throws. Practice Wall Ball drills emphasizing controlled breathing and consistent rhythm to reduce time.
• Sandbag Lunges: She was 00:30 slower than average in Sandbag Lunges. Improving lunge form and endurance will be beneficial. Training Techniques: Add sandbag carries and weighted lunges into her routine. Focus on balance and core stability exercises to maintain form under fatigue.
• Sled Pull: Sled Pull was 00:09 slower than average, indicating room for strength improvement. Training Techniques: Increase upper body and grip strength through exercises like bent-over rows, farmer's carries, and sled drags. Include specific sled pull drills to simulate race conditions.

Race Strategies

• Pacing Strategy: Livia should maintain her strategy of starting conservatively and gradually increasing pace. However, she can aim to slightly reduce the initial time lag by practicing race starts and short acceleration drills to find an optimal pace earlier.
• Transition Efficiency: Focus on minimizing time in the Roxzone by practicing rapid transitions between exercises in training sessions. This can be improved by setting up mini circuits that mimic the race's transition zones.
• Strength-Endurance Balance: Continue to develop a balanced training regimen that incorporates both running and strength exercises. Given her strength in running, integrating more compound lifts and resistance training will help improve her performance in strength segments.