Francesca Emilia Brandina Hyrox Result

Overall Performance:

Francesca, first off, let me just say that you crushed it out there! Finishing 18th overall and 11th in your age group at the 2025 Rimini Hyrox competition is no small feat—especially with 748 athletes in the mix! That's elite-level performance, and you should be proud. Your overall time of 01:10:52 demonstrates a solid effort across all segments, and you clearly have a runner's edge, as evidenced by your total running time of 36:12, which is slightly faster than the average. However, let’s dive into the details and see where we can sharpen those edges and turn any weaknesses into strengths.

I noticed that your pacing during the running segments started a bit slower than optimal. You might have played it safe in the beginning, but with some practice, we can find that sweet spot where you're pushing hard without burning out early. Your best running lap at 03:36 shows potential; now we need to translate that into more consistent efforts throughout the race. Remember, “You can’t hurt me!”—it’s all about mindset, and you have what it takes.

Segments & Race Analysis:

In terms of your segment performance, let's break down how you did compared to the average for your finish time:

• Running Segments: You started a bit slower than average in Running 1 and maintained a steady pace throughout, but the last two running segments saw some slower times. This indicates a possible depletion in energy reserves or a lack of confidence in pacing.
• Ski Erg and Sled Push: Your Ski Erg was solid, with a 10% percentile rank, but the Sled Push and Sled Pull could use some work. These are strength-based segments where you fell into the lower percentiles.
• Burpees Broad Jump and Farmers Carry: These segments saw particularly high room for improvement, which is crucial in a Hyrox race where transitions can mean everything.
• Roxzone: Your Roxzone time of 05:38 was a bit on the slower side, indicating that you might have taken longer transitions or needed more rest. We want to tighten this up; every second counts!

Segments to Improve:

Now, let’s zoom in on the segments where you can really boost your performance:

• Sled Pull:
  • Current Time: 04:27
  • Target Time: 03:54
  • Potential Improvement: 00:33 (26% focus during training)
  • Training Strategy: Integrate heavy sled pulls into your routine. Focus on developing explosive strength by performing short, high-rep sled pulls, followed by rest, and then repeat. Include resistance bands to mimic pulling resistance while maintaining form. A key drill could be the “sled drag sprints,” where you alternate between pulling and sprinting to simulate race conditions.
• Sled Push:
  • Current Time: 02:12
  • Target Time: 01:50
  • Potential Improvement: 00:22 (17% focus during training)
  • Training Strategy: Work on your leg drive and core stability. Incorporate sled pushes into your weekly training, focusing on form and keeping your hips low and chest high. Try pushing heavier weights over shorter distances, and then gradually increase the distance as you get stronger. Plyometrics can also help build explosive power that translates well to sled pushes.
• Wall Balls:
  • Current Time: 03:32
  • Target Time: 03:10
  • Potential Improvement: 00:22 (17% focus during training)
  • Training Strategy: Focus on your technique and rhythm. Incorporate wall ball drills into your routine, emphasizing a quick, fluid motion. You might want to do sets of 30 seconds on, 30 seconds off, aiming for maximum reps. To mix things up, try adding in squat jumps to strengthen your legs, which will help drive the ball up with more power.

Race Strategies:

As you prepare for your next race, let’s talk strategy. Here are some key points to keep in mind:

• Pacing: Start with a strong but controlled pace. You don’t want to start too fast and burn out before the end. Use your experience from this race to find that balance in your pacing.
• Transitions: Work on your transitions during training. Simulate race conditions and practice moving quickly between exercises. The quicker you transition, the less time you spend resting.
• Mindset: Keep that Goggins mentality—stay hard! When the going gets tough, remind yourself of your strengths and focus on your breathing. Positive self-talk can be a game-changer.

Conclusion:

Francesca, you’ve shown that you have the heart and the skill to compete at a high level in Hyrox! Your performance at the Rimini event has provided a solid foundation for future races. As you look ahead, consider planning for upcoming competitions to keep that competitive fire burning. Remember, “It’s not about the destination, it’s about the journey.” Each training session is an opportunity to improve.

And hey, don’t forget to enjoy the process! When you put in the hard work, the results will follow. Keep that sense of humor alive—after all, if we can’t laugh while we’re sweating, what’s the point? So, lace up those shoes and get ready to crush your next race! 💪💥

Keep pushing your limits, Francesca! You got this—let’s make the next race even more epic!

– The Rox-Coach