Simone Baldoni, Riccardo Vecchi, Silvia Mincio, Cristiana Bellesi Hyrox Result

Overall Performance:

Simone, you and your team put on a strong show at the 2024 Milan Hyrox event! With an overall rank of 26, landing in the top 72% of 36 athletes is commendable, especially in the competitive age group of 40+. Your overall time of 01:24:14 is impressive, particularly with a total running time of 00:37:24, which is a solid 04:40 faster than the average. This indicates that you have a strong running profile, which is a huge asset in the Hyrox arena! 🏆

However, let’s dive deeper into your pacing. It seems you started a bit slower than average on Running 1, which may have set the tone for the rest of the race. Remember, in a Hyrox event, finding that sweet spot in pacing is crucial—not too fast, not too slow; think of it as the Goldilocks zone! With your best running lap at 00:04:01, it’s clear you have the potential to run even faster. Now, let’s turn those strengths into a well-rounded performance!

Segments to Improve:

Now, let’s address the segments where you could gain some serious time:

• Wall Balls (00:07:28): This segment needs some love. Focus on your squat depth and explosiveness. Try setting up a target about 10-12 feet high and practice your throws. Start with lighter weights to perfect your form, and gradually increase as you gain confidence. Aim for sets of 10-15 reps with short rests, keeping your core tight for stability.
• Sandbag Lunges (00:06:23): This segment was a bit sluggish. Incorporate weighted step-ups and reverse lunges into your training. They mimic the movement without being as taxing. Work on your flexibility and mobility through hip openers and dynamic stretches before your workouts, so you can maximize your range of motion during the lunges.
• Burpees Broad Jump (00:05:57): Here’s a chance to pump up your explosiveness! Incorporate broad jumps into your warm-up routines, aiming to jump further each time. Also, do burpees with a focus on speed; time yourself and try to shave seconds off with each session.
• Rowing (00:05:44): Rowing can be a real muscle-burner. Focus on your technique—ensure a strong leg drive, and keep your arms straight during the initial pull. Use intervals to build stamina, rowing for 1 minute at max effort followed by 1 minute of easy rowing for recovery.
• Ski Erg (00:05:45): Similar to rowing, but with a different muscle focus. Practice maintaining a consistent pace while incorporating intervals. Aim for a strong, powerful stroke, engaging your core and legs.
• Sled Push (00:03:02): Even though this was only slightly slower than average, it’s an area where explosive power can really help. Practice heavy sled pushes for shorter distances, focusing on maintaining your form while pushing. Combine this with leg strength exercises like squats and deadlifts to build the necessary power.

Race Strategies:

During your next race, implement these strategies for a smoother performance:

• Start Smart: Don’t be afraid to pace yourself in the first running segment. Aim for a comfortably hard pace, allowing you to maintain energy for the rest of the race.
• Transition Times: Work on your transition efficiency! Practice moving quickly from one exercise to the next during training sessions. Make it a game—can you shave even a second off your transitions? 💪
• Breathing: Focus on your breathing during each exercise. Controlled breathing will help keep your heart rate in check and improve your endurance. Remember, it’s not just about pushing hard; it’s about pushing smart!
• Visualize Success: Before the race, visualize each segment and how you’ll tackle it. Picture yourself nailing every wall ball and lunging with perfect form. Visualization can significantly enhance performance.

Conclusion:

Simone, remember that every race is a learning opportunity! You’ve got the potential and the speed; now it’s time to polish those segments that need a bit of extra work. Embrace the grind, because as David Goggins says, “You are stopping you, you are giving up instead of getting hard.” 💥 Keep pushing those limits, and don’t forget to have fun along the way! After all, it's not just a race; it's a chance to discover just how strong you really are. Let’s crush those goals together, and I look forward to seeing you all shine in your next race!

- The Rox-Coach