Giulia Mazza, Gennaro Carbone Hyrox Result

Overall Performance:

Giulia and Gennaro, congratulations on a solid performance at the 2024 Turin Hyrox event! Finishing with an overall time of 01:36:08 places you in the top 82% of 316 athletes, and that’s something to be proud of! Your average running time of 00:49:01 is 5:21 faster than average, showcasing your strength as a runner. However, let’s not forget that this is Hyrox—a hybrid competition where both running and strength matter. Your pacing was a bit of a rollercoaster; you kicked off a tad too slow during the first run but picked up the pace significantly in the subsequent runs. This indicates a strong running base but also highlights the need to build up your strength for the obstacles ahead. You’ve got a runner’s profile, but don’t let that make you complacent; we need to work on those strength segments to truly dominate the course! 💪

Segments to Improve:

Now, let’s zoom in on the segments where you can turn those weaknesses into strengths:

• Sled Pull (10:34) - This segment really held you back, with a whopping 5:54 slower than average. To improve, focus on building your back and core strength. Incorporate exercises like:
• Deadlifts: Aim for 3-4 sets of 6-8 reps, focusing on form.
• Pull-ups: Aim for 3 sets to failure, as they’ll help in pulling strength.
• Farmer’s Walk: Carry heavy weights for distance to engage your grip and core.
• Ski Erg (5:12) – Although you’re in the 100th percentile, there’s room for improvement. Work on your technique and endurance with:
• Interval training on the Ski Erg: 30 seconds all-out, followed by 1-minute rest for 5 rounds.
• Incorporate core exercises like planks and Russian twists to stabilize your upper body while skiing.
• Wall Balls (5:39) - This segment is key for your endurance and strength. Try these drills:
• Wall Ball Shots: 4 sets of 15-20 reps, focusing on explosive power.
• Squats: Strengthening your legs will improve your wall ball performance. Aim for 4 sets of 10-12 reps.
• Farmers Carry (2:31) - A 30-second deficit can be easily addressed. Focus on:
• Heavy Farmer’s Carries: Use weights (kettlebells or dumbbells) and walk for distance, 3 rounds.
• Grip strength exercises: Use a towel or rope for added difficulty.
• Sled Push (2:52) - Another area where you lost valuable time. To get that power up, include:
• Sled Pushes: 4-6 sets, gradually increasing the weight.
• Interval sprints after pushing the sled to simulate your race conditions.

Race Strategies:

During your next Hyrox race, consider these strategies to maximize your performance:

• Pacing: Start your first run at a slightly faster pace to build momentum. You’re clearly capable of maintaining a strong speed; don’t be afraid to use it!
• Transition Time: Your roxzone time of 6:53 shows you can improve your transitions. Practice quick changes between exercises in training, setting a target transition time to beat each session.
• Mindset: As David Goggins says, “You are your own hero.” Embrace the discomfort during those tough segments; remember, it’s just your body showing it’s alive! 💥

Conclusion:

Giulia and Gennaro, you’ve shown tremendous potential, and with targeted training, you can elevate your performance to new heights. Remember, every rep, every lap, every drop of sweat is an investment in your Hyrox future. Don’t shy away from the grind; lean into it! As Jocko Willink puts it, “Discipline equals freedom.” So, let’s get disciplined with those drills. Keep pushing, stay focused, and let’s turn those weaknesses into strengths! The finish line is just the beginning of a new challenge. Let’s crush it next time! 🏆

Your coach, The Rox-Coach