Rosalba Romano, Laura Filippa Hyrox Result

Overall Performance:

Rosalba and Laura, you both tackled the 2024 Turin Hyrox with commendable grit and determination, finishing with a solid overall time of 01:30:24, placing you in the top 65% of all competitors. Your total running time of 51:20 is faster than average, which indicates a strong runner profile. However, we noticed that the pacing in your initial run segment (Running 1) was a bit off—slower than average by almost a minute. Remember, starting too conservatively can sometimes leave you with less gas in the tank for the later segments. The good news? You both found your rhythm in the subsequent runs, especially in Running 2, where you clocked a solid 5:45 lap! Keep that momentum going! 💪

Segments to Improve:

Now let’s dive into the segments that need a bit more love:

• Sled Push: Your time here was 2:19, which is 28 seconds slower than average. This is where we can really hone in on your strength.
• Sled Pull: At 4:46, this segment was also 24 seconds off the mark. These sled exercises require a lot of power and technique. Let’s build that!

Drills and Techniques:

For both sled segments, it’s essential to incorporate strength and power training into your routine:

• Heavy Sled Drags and Pushes: Start with lighter weights and gradually increase. Focus on explosive power. Aim for 4-6 sets of 10-15 meters, resting adequately between each set to maintain form.
• Squat Variations: Front squats and back squats will significantly enhance your leg strength. Perform these 2x a week, aiming for 4 sets of 6-8 reps.
• Core Strengthening Exercises: Planks, Russian twists, and hanging leg raises will help stabilize your body during sled movements. Include these in your warm-up or cooldown routines.
• Form Corrections: Ensure that your back is straight and your knees are not caving in while pushing/pulling the sled. Think of your body as a well-oiled machine, and we want every part working harmoniously.

Remember, after heavy sled work, your running might feel compromised, so plan your workouts accordingly, allowing for recovery time before hitting the tracks again.

Race Strategies:

During the race, implementing strategic pacing is key:

• Start steady: Use the first run to establish a rhythm. Aim for a pace you can maintain rather than going all out. Think of it as a marathon, not a sprint!
• Transition Efficiency: Your roxzone time was 9:12, which is slower than average by over a minute. Practice your transitions during training. Set up mock transitions to simulate race conditions and improve efficiency.
• Focus on Breathing: In between exercises, especially after demanding ones like sled pushes, focus on deep, controlled breathing to recover quicker. It’s not just about the muscles; your lungs need a workout too!

Conclusion:

Rosalba and Laura, you’ve shown that you have the heart and drive to compete at a high level. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” David Goggins would be proud! 💥 Keep pushing your limits and working on those sled segments. With dedication and the right strategies, you'll transform these weaknesses into strengths. Lastly, keep your spirits high and your laughter loud—after all, they say laughter burns calories too! Just kidding! But seriously, let’s keep that positivity rolling! 🏆

Keep grinding, and remember, I’m here cheering you on every step of the way!

The Rox-Coach