Sartori Will Hyrox Result

Overall Performance

Will Sartori delivered a commendable performance at the 2024 Melbourne Hyrox race, securing an overall rank of 364 out of 1801 athletes, placing him in the top 20%. Within his age group (35-39), he ranked 87th out of 378, marking him as a competitive athlete in his category. His total running time was 36 seconds slower than the average, indicating a stronger profile in strength-based exercises compared to running. The athlete's pacing was consistent in the early running segments but showed a noticeable decline in speed during the latter stages, suggesting that he might have started with a sustainable pace but faced fatigue toward the end. Will's performance in strength segments like the Ski Erg, Sled Push, and Sled Pull was outstanding, positioning him in the top percentage of participants. However, his overall running time and transitions (Roxzone) indicate areas for potential improvement.

Segments to Improve

• Running Segments:

  Will's running performance, especially in the latter segments, showed a decline, with times slower than the average. To improve, he should incorporate interval training, focusing on building endurance and speed. Fartlek runs and tempo runs can enhance his aerobic capacity and help maintain a steady pace throughout the race.

• Sandbag Lunges:

  This segment was notably slower, indicating a need for increased lower body strength and endurance. Incorporate weighted lunges, step-ups, and plyometric exercises to build power and efficiency in this movement.

• Wall Balls:

  Will struggled with wall balls, completing them slower than average. Improving shoulder and leg endurance is crucial. Focus on high-rep wall ball exercises, overhead squats, and shoulder presses to develop the necessary endurance and strength.

• Roxzone (Transition Times):

  Improvement in transition times can significantly impact overall performance. Practice quick transitions during training sessions, emphasizing efficient movement between exercises to reduce time spent resting.

Race Strategies

• Start with a Balanced Pace:

  While Will's initial pace was sustainable, maintaining energy for later running segments is crucial. A balanced start will ensure he doesn’t expend too much energy early in the race.

• Maintain Steady Breathing:

  Focus on consistent breathing patterns during both running and strength segments to manage fatigue and maintain performance levels.

• Focus on Efficient Transitions:

  Practice quick and efficient transitions during training to minimize time lost in the Roxzone. This can be achieved by setting up mini-circuits that mimic the race setup.

• Strengthen Mental Resilience:

  Develop mental strategies to cope with fatigue and maintain motivation, especially during the last stages of the race. Visualization techniques and positive self-talk can be beneficial.