Zanotti Alice Hyrox Result

Overall Performance

Alice Zanotti delivered an impressive performance at the 2024 Milan Hyrox event, ranking 51st overall and 8th in her age group. Her total time was 01:17:12, placing her in the top 2% of all athletes. A highlight of her performance was her total running time of 00:35:28, which was 05:04 faster than the average, showcasing her strong running capabilities. Her best running lap was an exceptional 00:03:37. Although she started slightly slower in the first running segment, she consistently outperformed in subsequent runs, indicating a well-managed pace after the initial segment. Overall, Alice's profile leans more towards running excellence, suggesting she may benefit from focusing on strength training to balance her overall performance.

Segments to Improve

• Wall Balls: Alice was 01:26 slower than average, ranking in the 96th percentile. To improve, focus on wall ball efficiency and power. Practice with:
  • Form Correction: Ensure proper squat depth and explosive drive from the ground to maximize ball height.
  • Drills: Perform wall ball intervals with varying weights to build endurance and strength.
  • Exercises: Incorporate thrusters and overhead squats to enhance shoulder and leg power.
• Roxzone: Spending 01:16 more than average indicates room for transition efficiency improvements. Enhance this with:
  • Drills: Practice quick transitions between exercises in training sessions.
  • Exercises: Include circuit workouts with minimal rest to mimic race conditions.
• Burpees Broad Jump: With a 01:07 slower time, focus on improving explosive power and form. Improve with:
  • Form Correction: Maintain a neutral spine and use arm swing for maximum jump distance.
  • Drills: Plyometric exercises like box jumps and broad jumps to boost explosive power.
• Sled Pull and Sled Push: These were slower by 00:46 and 00:29, respectively. Focus on lower body and core strength:
  • Exercises: Incorporate heavy sled drags and pushes in various directions to build strength and endurance.
  • Drills: Perform interval training with sled work to simulate race conditions.
• Ski Erg: Although only 00:12 slower than average, improving upper body endurance can help:
  • Exercises: Include interval training on the Ski Erg focusing on high-intensity efforts.
  • Technique: Work on posture and efficient arm pull mechanics to reduce fatigue.

Race Strategies

• Pacing Strategy: Avoid starting too slow by applying a consistent pace from the beginning, leveraging her strong running skills to maintain momentum.
• Transition Efficiency: Focus on reducing time spent in the roxzone by rehearsing transitions during training sessions, minimizing rest periods, and preparing equipment ahead of time.
• Strength-Endurance Balance: Given her strong running profile, integrate more strength-focused workouts into her routine to ensure a balanced performance across all segments.