Filippo Ruggeri, Marika Pastorelli Hyrox Result

Overall Performance:

Filippo and Marika, you both rocked it at the Rimini Hyrox event! Finishing with an overall time of 01:30:34 puts you well within the top 81% of the competition. That’s no small feat! With an impressive total running time of 49:58, you’ve shown that your running game is strong—better than average, in fact! Your best running lap at 04:43 hints at some serious speed. However, looking at the splits, there were moments where pacing could use fine-tuning. Your initial running segment was a bit slower than the average pace, but you picked up the speed in later segments. Keep in mind that the goal is to maintain a consistent pace throughout the race. Let’s break this down and identify where you can improve! 💪

Segments & Race Analysis:

In reviewing your race segments, it’s apparent that you both have a hybrid athlete profile. While your running performance is commendable, particularly with your total running time being faster than average, the sled push and pull segments presented challenges. The sled pull, in particular, showed a significant time gap compared to your peers, indicating an area ripe for improvement. The roxzone—your transition time—was a bit slower than average, hinting at potential resting or pacing challenges between exercises. The more efficiently you can transition, the better your overall performance will be. Remember, the only thing that should be moving slowly is the competition behind you! 😄

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can kick it up a notch:

• Sled Pull: Current time: 05:03, Target: 04:22 (Potential Improvement: 00:41)
• Burpees Broad Jump: Current time: 04:25, Target: 03:55 (Potential Improvement: 00:30)
• Farmers Carry: Current time: 02:24, Target: 01:58 (Potential Improvement: 00:26)
• Sandbag Lunges: Current time: 04:41, Target: 04:25 (Potential Improvement: 00:16)

Here’s how you can tackle these segments:

• Sled Pull:
  • Focus on strength training for your back, legs, and core. Incorporate deadlifts, bent-over rows, and heavy sled drags into your routine.
  • Practice pulling heavier sleds for shorter distances to build explosive strength.
  • Drill technique by ensuring a solid grip and proper posture to avoid fatigue during the race.
• Burpees Broad Jump:
  • Include plyometric training in your workouts. Box jumps and burpee variations will help you build speed and explosiveness.
  • Work on your coordination by practicing the movement in intervals, focusing on speed and fluidity.
  • Try setting up mini circuits that alternate between burpees and broad jumps to mimic race conditions.
• Farmers Carry:
  • Incorporate grip strength exercises, such as farmer’s walks with heavier weights. Aim for longer distances to build endurance.
  • Practice walking with weights that challenge your grip while maintaining good posture. This will also help with your core stability.
  • Time your carries to improve speed; aim to beat your past times each week!
• Sandbag Lunges:
  • Increase the weight of the sandbag gradually to enhance strength during lunges.
  • Focus on your form—keep your back straight and engage your core for balance.
  • Try to incorporate lunges into your running sessions to simulate fatigue and improve your endurance over time.

Each of these segments should receive dedicated focus based on the percentages of potential improvement outlined above. Make them your new obsession! Remember, improvement doesn’t come from comfort—get comfortable being uncomfortable! 💥

Race Strategies:

To optimize your performance during the race, consider the following strategies:

• Pacing: Start with a controlled pace in the first couple of running segments. You want to leave something in the tank for the strength segments. Think of it as a marathon, not a sprint—unless you’re outrunning a bear, then sprint! 🏃‍♂️🏃‍♀️
• Transitions: Practice fast transitions in training. A good goal is to keep these transitions under 5 minutes total. Consider having a designated area for quick changes to create a routine!
• Nutrition: Fuel your body well leading up to the race. Stay hydrated and consider pre-race snacks that are high in carbs to keep your energy levels up.
• Mindset: Keep your mental game strong. Visualize overcoming each challenge throughout the race. Remember, “You are never done when you think you are done.”

Conclusion:

Filippo and Marika, you’ve got the potential to push your performance to the next level—keep that competitive fire burning! With the upcoming races in Verona and Roma, you have the perfect opportunities to put these plans into action. Remember that every workout, every rep, and every second counts! “The only limit is the one you set yourself.” So, set high limits and break through them! 💪

Now, let’s get out there and smash those goals! Remember, the only thing standing between you and your goals is the story you keep telling yourself—so make it a good one! Keep training hard and see you at the next race. The Rox-Coach is here to support you all the way! 🏆