Luca Biato, Mirta Doglio Hyrox Result

Overall Performance:

Luca and Mirta, you two put in a solid effort at the 2025 Rimini Hyrox competition! With an overall finish time of 01:50:23, you landed in the top 98% of all participants and in your age group, which is a testament to your dedication and hard work. Your total running time of 59:25 shows you have a runner's profile, clocking in faster than the average. However, a review of your pacing indicates that there were moments where you might have started a bit too fast and then struggled in the latter segments. You know what they say: “It’s not how you start; it’s how you finish… unless you finish last, then it’s how you started!” 😂 In terms of your physical capabilities, you've demonstrated strength in running, but there's room to enhance your performance in strength-based exercises. This means we need to fine-tune your strength training while maintaining your great running speed. Let's turn that solid foundation into a powerhouse performance!

Segments & Race Analysis:

Breaking down your race segments gives us a clearer picture of where you excelled and where we can focus on improvement. Here's a quick overview:

• Running 1: Solid start at 06:28, but +00:11 compared to average indicates you could have paced better.
• Ski Erg: Nice job here at 04:51, keeping you in the 95th percentile! Keep that power flowing.
• Sled Push: At 02:21, you were faster than the average, showing good leg drive and technique.
• Sled Pull: A bit sluggish at 06:23, indicating an area to work on your pulling strength.
• Rowing: A solid 05:48, but let's aim for a bit more explosiveness here.
• Farmers Carry: 02:40 puts you at the top of your game, so keep that grip strength up!
• Sandbag Lunges: 05:45 is decent, but we can improve that with targeted training.
• Roxzone: 12:19 is a bit longer than the average, indicating we need to work on your transitions for better overall time.

Your performance shows that while you excel at running, there are key strength segments where improvement is necessary. This will create a more balanced athlete, capable of tackling the challenges of Hyrox head-on!

Segments to Improve:

Now, let’s dive deep into the segments where we can make significant improvements.

• Total Running Time: 59:25 to 58:03
  • Potential Improvement: 01:22
  • Focus during training: 35%
  • Training Strategy: Incorporate interval training with a mix of tempo runs and hill sprints. Aim for 1-2 days of speed work each week, alternating between short sprints (200m-400m) and longer intervals (800m-1600m).
• Sled Pull: 06:23 to 05:25
  • Potential Improvement: 00:58
  • Focus during training: 24%
  • Training Strategy: Focus on lower body strength with deadlifts and rows. Try sled pulls with varying weights to build endurance and strength. Aim for 3 sets of 20 meters, gradually increasing weight.
• Rowing: 05:48 to 05:21
  • Potential Improvement: 00:27
  • Focus during training: 11%
  • Training Strategy: Incorporate rowing intervals, emphasizing both power and technique. Try 5 rounds of 500m at a high intensity, focusing on explosive leg drive and consistent form.
• Farmers Carry: 02:40 to 02:14
  • Potential Improvement: 00:26
  • Focus during training: 11%
  • Training Strategy: Increase grip strength with dead hangs and plate pinches. Incorporate carries with varying weights and distances to build endurance and stability. Aim for 4 sets of 40 meters with challenging weights.
• Burpees Broad Jump: 05:13 to 04:56
  • Potential Improvement: 00:17
  • Focus during training: 7%
  • Training Strategy: Focus on integrating plyometric training to enhance explosive power. Include box jumps and broad jumps in your routine, aiming for 3 sets of 10 repetitions.
• Sandbag Lunges: 05:45 to 05:29
  • Potential Improvement: 00:16
  • Focus during training: 6%
  • Training Strategy: Strength training focused on lunges, squats, and core work will enhance your performance in this segment. Include weighted lunges in your sessions, aiming for 4 sets of 12 per leg.

By focusing on these segments in your training, you’ll create a well-rounded Hyrox competitor ready to conquer the next race. Remember, it’s not about how hard you train, but how smart you train!

Race Strategies:

Here are some strategies to implement during your next race to ensure you maximize your performance:

• Start Steady: Begin with a controlled pace in the first running segment. Remember, you have to finish strong! Slow and steady can win this race.
• Transition Focus: Practice your transitions in training. Time spent in the Roxzone can be minimized by being organized and quick in switching from one exercise to another. You want to be like a well-oiled machine, not a rusty old bicycle! 🚴‍♂️
• Breathing Techniques: Use rhythmic breathing during your runs to maintain stamina. Try inhaling for three steps and exhaling for two to help manage your energy levels.
• Visualize Success: Before each segment, visualize yourself performing at your best. This mental preparation can translate into physical performance.
• Stay Hydrated: Make sure to hydrate before the race and during your Roxzone transitions. A well-hydrated athlete is a happy athlete!

Conclusion:

As you gear up for your next races at HYROX Verona and HYROX Roma later this year, keep pushing your limits! Remember what Goggins says, “You are stopping you, you are giving up instead of getting hard.” Embrace the grind, and let’s turn those weaknesses into strengths. Don’t forget to enjoy the journey, laugh at the challenges, and keep your goals in sight. You've got this, Luca and Mirta! 💪🏆

Keep your spirits high, and let’s get training! I’m here as your Rox-Coach to guide you every step of the way. Let's crush it together!