Zanella Fabio Hyrox Result

Overall Performance

Fabio Zanella's performance in the 2024 Milan Hyrox event placed him in the top 94% overall and top 93% in his age group. His overall race time was 01:58:50, with a total running time of 01:09:52, which was 11:49 slower than the average—indicating a need for improvement in running efficiency. Despite the slower running times, Fabio excelled in strength-based exercises, notably the Burpees Broad Jump and Wall Balls, ranking in the top 8th and 11th percentiles, respectively. His pacing strategy suggests he started the race slightly too fast, as his initial running segments were slower than average, particularly after the Ski Erg. This trend indicates a profile that favors strength, suggesting a need to focus more on improving running endurance and speed.

Segments to Improve

• Total Running Time: Fabio's running segments consistently lagged behind the average, reflecting the most significant opportunity for improvement.
  • Training Strategies: Incorporate interval training and tempo runs to improve cardiovascular endurance and running speed. Focus on running drills like high knees, butt kicks, and strides to enhance running form and efficiency.
  • Specific Exercises: Include long-distance runs to build endurance and short, fast-paced runs to develop speed. Hill sprints and fartlek training can also be beneficial to simulate race conditions and improve overall running performance.
  • Compromise Running Scenarios: Practice running after strength exercises without rest to mimic race conditions, enhancing the body's ability to transition efficiently between segments.
• Farmers Carry: This segment was slower than average, highlighting a need for improved grip strength and carrying technique.
  • Training Strategies: Incorporate grip strength exercises such as dead hangs, wrist curls, and finger flexor exercises.
  • Specific Exercises: Practice farmers carries with progressively heavier weights and varying distances to build endurance and strength. Include overhead carries to improve core stability.

Race Strategies

• Pacing Strategy: Avoid starting too fast in the initial running segments to conserve energy for later stages. Establish a consistent, sustainable pace that matches the athlete's endurance capabilities.
• Transition Efficiency: Focus on reducing time spent in the roxzone by practicing seamless transitions between exercises. This can be achieved through transition drills that simulate race conditions, emphasizing speed and efficiency.
• Hydration and Nutrition: Ensure proper hydration and energy intake before and during the race to maintain performance levels and prevent fatigue.