Marco Sotgiu, Melissa Pieters, Laura Soda, Zygis Birgiola Hyrox Result

Overall Performance:

Marco, you brought your A-game to the 2022 Amsterdam Hyrox event, finishing with a solid time of 01:11:41 and landing in the top 41% overall! That’s impressive, especially in a competitive field. Your first running segment showed that you can definitely push the pace, being a little too fast for your overall profile. This indicates that you might be more of a hybrid athlete, but your total running time of 00:40:47 suggests you need to focus on your strength components. You’ve got the speed, but let’s work on that strength so you can power through those demanding segments like the sled pushes and pulls. Remember, it’s not just about running fast; it’s about being well-rounded like a perfect deadlift form! 💪

Segments to Improve:

Here’s the breakdown of the segments that could use some serious attention:

• Sled Push: 00:06:46 (99 Percentile Rank) – This is where you lost the most time. The sled push is a brutal test of leg strength and core stability. To improve, focus on the following:
• Sled Workouts: Incorporate heavy sled pushes in your training. Start with lighter weights to perfect your form and gradually increase as you grow stronger.
• Leg Strength Training: Focus on squats, leg presses, and lunges. Aim for 3-4 sets of 6-10 reps at a challenging weight, ensuring your form remains impeccable.
• Core Stability: Planks, Russian twists, and hanging leg raises will help keep your core engaged, making the sled push easier.
• Sled Pull: 00:05:20 (73 Percentile Rank) – Another segment that needs attention. Strength and technique are essential here:
• Resistance Band Training: Practice sled pulls using bands to develop your pulling strength. This mimics the sled pull motion and builds muscle memory.
• Rowing for Strength: Incorporate more rowing into your workouts. It strengthens your back and legs, which are essential for pulling.
• Deadlifts: You can’t go wrong with deadlifts—both conventional and sumo styles. Aim for 3-4 sets of 5-8 reps with heavy weights to build strength.
• Ski Erg: 00:04:40 (42 Percentile Rank) – We need to get you more efficient on this one:
• Technique Drills: Focus on your technique. Make sure you’re using your legs and core, not just your arms. Watch some high-level skiers for form inspiration!
• Interval Training: Implement interval sessions on the Ski Erg. For example, 30 seconds on, 30 seconds off for 10 rounds.
• Full-Body Workouts: Incorporate exercises like burpees and thrusters that mimic the Ski Erg motion to build overall endurance and strength.
• Wall Balls: 00:04:31 (36 Percentile Rank) – A necessary component for your fitness arsenal:
• Technique Focus: Work on your squat depth and ball release. A deeper squat will help you generate more power when you throw the ball.
• Repetition Drills: Aim for 3-4 sets of 10-15 wall balls, focusing on form over speed. You want to build endurance without compromising technique.
• Strength Training: Incorporate thrusters or overhead squats in your weightlifting regimen to build the strength required for wall balls.

Race Strategies:

Here are some race strategies to implement during your next Hyrox event:

• Pacing: Start with a more consistent pace in your running segments. Avoid going too fast in the first lap; this can leave you gassed for the tougher segments later on.
• Transitions: Your Roxzone was faster than average, which is great! Keep that momentum going by practicing quick transitions between exercises. Set up mock transitions in your training.
• Breathing Techniques: Utilize breathing techniques during heavy lifts to help maintain focus and power. Inhale deeply before the lift and exhale explosively as you push through.

Conclusion:

Marco, you’ve got the heart of a champion and the potential to improve even further! Remember, "You are never done. You are always evolving." Embrace the grind, and don’t shy away from the tough workouts. Every drop of sweat is one step closer to your goals! 💥 And remember, if you ever feel overwhelmed, just think: “It’s just a workout, not a hostage situation!” Keep pushing your limits, and let’s make that sled push and pull your new best friends! With dedication and a killer strategy, you’ll be crushing it next time. Let's go, Marco! 🏆

- The Rox-Coach