Santambrogio Elena Hyrox Result

Overall Performance

Elena Santambrogio delivered a commendable performance at the 2024 Milan Hyrox race, securing an overall rank of 162 out of 2043 athletes, placing her in the top 7%. In her age group (30-34), she ranked 48th out of 509, indicating a strong competitive edge. Her total running time of 00:42:51 was notably quicker than the average by 02:02, showcasing her proficiency in running. Her performance suggests a hybrid profile with a slight edge in running, as evidenced by her faster-than-average running segments. Elena's pacing strategy appeared to be well-managed, with a slightly slower start on Running 1 but a significant improvement as the race progressed, culminating in an impressive Running 8 time.

Segments to Improve

• Wall Balls (00:05:52; 01:35 slower than average): This segment offers the most room for improvement. Focus on enhancing shoulder endurance and explosive power. Consider incorporating the following exercises:
  • Medicine Ball Thrusters: Perform 3 sets of 15 reps to build shoulder and leg endurance.
  • Plyometric Push-Ups: 3 sets of 10 reps to improve explosive upper body strength.
  • Wall Ball Practice: Replicate race conditions by performing 3 rounds of 20 wall balls with minimal rest between sets.
• Roxzone (00:06:57; 00:37 slower than average): Transition efficiency is crucial. Improve overall fitness and transition speed with:
  • Tabata Sprints: 20 seconds on, 10 seconds off, for 8 rounds to enhance cardiovascular endurance.
  • Transition Drills: Practice quick transitions between exercises with minimal rest, focusing on fluidity and speed.
• Sled Pull (00:05:43; 00:16 slower than average): Focus on grip strength and lower body power. Recommended exercises include:
  • Deadlifts: 4 sets of 6-8 reps to build posterior chain strength.
  • Farmers Walk: 3 sets of 60 seconds to enhance grip and core stability.
• Sled Push (00:02:51; 00:13 slower than average): Improve leg strength and push power with:
  • Box Squats: 3 sets of 10 reps to increase leg strength and explosiveness.
  • Push Sled Intervals: Perform 5 rounds of 30-second sled pushes with 1-minute rest to mimic race conditions.
• Sandbag Lunges (00:04:36; 00:05 slower than average): Focus on balance and core strength. Suggested exercises:
  • Weighted Lunges: 3 sets of 12 reps per leg to improve balance and leg endurance.
  • Core Stability Drills: Incorporate exercises like plank holds and Russian twists to enhance core strength.

Race Strategies

• Consistent Pacing: Maintain a steady pace throughout the race, avoiding the temptation to start too fast. Utilize the first few running segments to gauge energy levels and adjust accordingly.
• Enhance Transitions: Practice seamless transitions between exercise zones to minimize time lost in the roxzone. Focus on breathing and efficiency during transitions to maintain overall momentum.
• Race Day Nutrition: Develop a nutrition strategy that ensures sustained energy levels throughout the race. Consider practicing with race-day nutrition during training to optimize performance.