Martina Borzi, Mattia Lunardi Hyrox Result

Overall Performance:

Martina and Mattia, congratulations on your performance at the 2025 Rimini Hyrox competition! Finishing 169th overall puts you in the top 21% of 783 athletes—impressive! In your age group, you ranked 85th, which is also within the top 22% of 385 competitors. That's a solid place to be, and it's clear that you both have what it takes to keep pushing the envelope! 💪

Your overall time of 01:13:01 shows a commendable level of fitness, especially considering your total running time of 38:41 is 2:27 faster than the average. This suggests that you both have a strong running profile, which is a fantastic foundation for your training. However, some segments reveal areas for improvement. Your pacing strategy seems to have been a bit inconsistent, particularly in the middle running segments. It looks like you started strong but perhaps lost some steam in the second half. Remember, "It's not the load that breaks you down; it's the way you carry it." (Lou Holtz)

Segments & Race Analysis:

Breaking down your race, we can see that you both had strong start segments, but the middle sections showed slower times compared to the average. Here’s a quick overview:

• Running 1: A solid start at 04:55, just slightly above average. You came in at the 39th percentile, indicating room for improvement in pacing.
• Running 2: Your time improved to 04:49, but it’s still in the lower percentile (24). This indicates a need for more consistency.
• Running 3: At 05:01, you slowed down more than average, ranking in the 22nd percentile. This is a clear area for potential gains.
• Burpees Broad Jump: You managed to complete this in 03:37, which is quite good, but still slower than average, placing you in the 61st percentile. This shows that there’s room to enhance that explosive power!
• Roxzone: Your Roxzone time of 05:51 was slightly slower than average. This indicates that transitions need work; remember, "Success is where preparation and opportunity meet." (Bobby Unser)

Overall, you both performed well, but it's clear that the middle segments and transitions are where you can make significant improvements. Let’s get into the nitty-gritty of what needs work.

Segments to Improve:

Let’s focus on the segments that held you back. Here’s a breakdown of the worst-performing segments, along with targeted training strategies to turn these weaknesses into strengths:

• Burpees Broad Jump:
  • Potential Improvement: 00:55 (From 03:37 to 02:42)
  • Focus during training: 22%
  • Training Strategy: Incorporate a combination of high-rep burpees and broad jumps into your workouts. Aim for Tabata-style intervals to maximize explosiveness and endurance. For example, do 20 seconds of burpees followed by 10 seconds of rest, repeated for 8 rounds. This will build both strength and cardiovascular endurance.
• Sandbag Lunges:
  • Potential Improvement: 00:54 (From 04:06 to 03:12)
  • Focus during training: 22%
  • Training Strategy: Work on weighted lunges with proper form. Incorporate both forward and reverse lunges with a sandbag. For instance, do 4 sets of 12 lunges per leg, adding weight progressively. Focus on explosive movement and control.
• Sled Pull:
  • Potential Improvement: 00:46 (From 03:56 to 03:10)
  • Focus during training: 19%
  • Training Strategy: Increase your sled pull efficiency by practicing with lower weight but higher volume. Aim for 5 sets of 40 meters at a challenging but manageable weight. Focus on maintaining a strong posture and consistent pacing throughout.
• Wall Balls:
  • Potential Improvement: 00:27 (From 04:13 to 03:46)
  • Focus during training: 11%
  • Training Strategy: To improve your wall ball performance, practice with higher repetitions and lower weights to focus on speed. Try 4 rounds of 25 reps with a lighter weight, maintaining good form and rhythm.
• Sled Push:
  • Potential Improvement: 00:22 (From 02:06 to 01:44)
  • Focus during training: 9%
  • Training Strategy: Train with short bursts of high-intensity sled pushes. Aim for 5 sets of 20 meters with maximum effort. This will help you build both strength and speed.
• Farmers Carry:
  • Potential Improvement: 00:17 (From 01:51 to 01:34)
  • Focus during training: 7%
  • Training Strategy: Work on grip strength and core stability. Incorporate carries with kettlebells or dumbbells over varying distances. Aim for 4 sets of 40 meters, focusing on maintaining an upright posture and steady pace.

Focusing on these segments will not only improve your times but also increase your overall strength and conditioning. Remember, "You're never too old to set another goal or to dream a new dream." (C.S. Lewis)

Race Strategies:

Now, let’s talk about some strategies you can implement during the race to optimize your performance:

• Pacing: Start strong, but don’t go full throttle in the first running segment. Find a rhythm that allows you to sustain energy throughout the race. Aim to maintain a consistent pace, especially during the middle segments.
• Transitions: Focus on minimizing the time spent in the Roxzone. Practice transitioning quickly between exercises in training. Have a clear plan on how to approach each segment, and visualize your transitions during your warm-up.
• Nutrition: Ensure you’re fueling your body properly before the race. A well-balanced meal with carbohydrates, proteins, and healthy fats will keep your energy levels high.
• Mindset: Maintain a strong mental focus. Use positive affirmations and visualize your success throughout the race. "The only limit is the one you set yourself." (Unknown)

Conclusion:

Martina and Mattia, you’ve made great strides in your Hyrox journey, and the progress from your past races is evident! Continue to focus on those key areas for improvement, and implement the training strategies outlined here. The upcoming races in Verona and Roma are perfect opportunities to test your newfound strengths. Remember, "Success isn't always about greatness. It's about consistency. Consistent hard work gains success. Greatness will come." (Dwayne Johnson)

Stay strong, keep pushing, and let's crush those next races! You've got this! 💥🏆

Yours in fitness,

The Rox-Coach