Elisa Committeri, Michele Brilli Hyrox Result

Overall Performance:

Elisa and Michele, you both brought your A-game to the 2024 Marseille Hyrox, finishing with a solid overall time of 01:25:30, ranking in the top 75% among a competitive field of 853 athletes. That’s no small feat! Your total running time of 00:43:09 was a remarkable 05:12 faster than the average, showcasing your strength as runners. However, we noticed that your pacing in the early running segment could use some fine-tuning. Starting at 00:06:55 in Running 1 was a bit slower than average, which might have cost you some precious seconds, especially when you finished strong in the subsequent running segments.

This performance indicates a hybrid profile, leaning towards the running side. Your best running lap of 00:04:56 shows potential for speed, but we need to strengthen those other segments to truly dominate. Think about it—if the race were a movie, you’d be the star runner with a supporting cast of strength exercises that need a little more screen time! 💪

Segments to Improve:

Now, let’s dive into the segments where you can really crank it up a notch:

• Wall Balls (00:07:08) - This segment took the most time and ranked in the 97th percentile. To improve:
  • Drill: Start with lighter medicine balls to perfect your form—focus on squat depth and explosive upward motion. Aim for 3 sets of 10-15 reps.
  • Technique: Ensure your feet are shoulder-width apart, and keep your core engaged. Think about using your hips more to drive the ball up.
• Sandbag Lunges (00:06:13) - Another slow one, ranking at 97%. Let’s work on that:
  • Drill: Incorporate forward lunges with a lighter sandbag to focus on balance and form. Aim for 4 sets of 10 per leg.
  • Technique: Keep your chest up and core tight. Focus on a controlled descent to improve your speed on the course.
• Sled Pull (00:04:40) - We lost time here too, ranking at 79%. To boost this:
  • Drill: Add in sled pulls twice a week. Start with lighter weights to build confidence and aim for 4 rounds of 30 seconds with 1-minute rest.
  • Technique: Focus on maintaining a straight back and driving your legs with power.
• Rowing (00:05:24) - Slow on the rowing machine, 94th percentile indicates this needs work:
  • Drill: Incorporate interval rowing sessions—20 seconds of hard rowing followed by 40 seconds of light rowing, repeating for 10-15 minutes.
  • Technique: Keep a strong core and drive with your legs first. Pull smoothly with your arms, and focus on rhythm.
• Ski Erg (00:04:42) - Slightly slower than average as well:
  • Drill: Add in 4-5 sets of 500m intervals, focusing on consistent pacing. Rest for a minute in between.
  • Technique: Use your legs more in the push phase, and remember to engage your core for stability.

Race Strategies:

During the race, strategy is key. Here are some actionable tactics to sharpen your performance:

• Pacing: Start with a slightly faster pace in the initial running segment. Aim for a 00:06:00 pace in Running 1 to build momentum.
• Transition Time: Focus on minimizing your roxzone time. Practicing quick transitions between exercises in training will help simulate race conditions. Think of it like a relay—pass the baton quickly! 🏆
• Hydration/Nutrition: Ensure you’re fueled before the race and hydrate adequately during. Gel packs or energy drinks can give you that extra boost at crucial moments!
• Positive Mindset: As David Goggins says, “You are not going to die. You’re just going to have to work hard.” Embrace that discomfort and push through!

Conclusion:

Elisa and Michele, you’ve shown great potential with your running skills, and with some focused work on those strength segments, you’ll be unstoppable. Remember, every rep and every second counts in a Hyrox race. It’s not just about finishing; it’s about finishing strong! 💥 Keep pushing your limits, and don’t forget to have fun along the way. After all, if it was easy, everyone would do it. Let’s turn those weaknesses into strengths and make your next race the best one yet!

Keep grinding, and let’s get to work!

Yours in fitness, The Rox-Coach