Trabucco Riccardo Hyrox Result

Overall Performance

Riccardo Trabucco delivered a commendable performance at the 2024 Milan Hyrox event, securing an overall rank of 444 out of 1371 athletes, placing him in the top 32%. Within his age group (30-34), he ranked 132 out of 345, indicating strong competitiveness. His total running time was 00:38:54, which is 03:03 faster than the average, suggesting that Riccardo has a strong runner profile. This is further supported by his impressive running segments, particularly Running 8, where he significantly outpaced the average.

However, Riccardo started the race slower than average in Running 1, indicating a conservative or cautious start, which may have affected his overall momentum. His performance across the race suggests a hybrid profile with a notable advantage in running and a need for improvement in strength-oriented segments.

Segments to Improve

• Roxzone: Riccardo spent 01:42 longer than average here. Improving his transition times can greatly enhance his overall performance.
  • Training Strategy: Incorporate high-intensity interval training (HIIT) with quick transitions between exercises to simulate race conditions and improve efficiency.
  • Drill: Practice specific transitions between exercises at speed, focusing on reducing downtime and maintaining momentum.
• Sled Pull: This was significantly slower, with a 01:33 lag behind the average.
  • Training Strategy: Focus on improving upper body and core strength with exercises like deadlifts, bent-over rows, and core stabilization drills.
  • Exercise: Incorporate sled pulls with varied weights and distances to build endurance and strength.
• Burpees Broad Jump: Riccardo was 00:17 slower than average.
  • Training Strategy: Enhance explosive power and endurance with plyometric exercises such as box jumps and burpee variations.
  • Form Correction: Focus on maintaining a consistent rhythm and reducing rest time between jumps.
• Rowing: Slower by 00:12 compared to the average.
  • Training Strategy: Improve rowing technique and cardiovascular endurance with targeted rowing workouts.
  • Drill: Include interval rowing sessions to boost both speed and efficiency.
• Wall Balls: Although faster than average, there is room for improvement.
  • Training Strategy: Develop upper and lower body coordination and power with medicine ball throws and dynamic squats.
  • Form Correction: Ensure proper squatting form and efficient ball release to maximize speed.

Race Strategies

• Start with a Balanced Pace: Avoid starting too slowly as in Running 1. Aim for a balanced pace that conserves energy for later segments but avoids lagging behind early.
• Transition Efficiency: Practice quick and efficient transitions between different exercise zones to minimize time lost in the Roxzone.
• Strength-Endurance Balance: Incorporate mixed workouts combining running and strength exercises to better simulate race conditions and prepare for compromised running scenarios.
• Pre-Race Warm-Up: Engage in a dynamic warm-up routine focused on activating key muscle groups and increasing heart rate to prepare for a strong race start.