Nicole Benetazzo, Daniele Benetazzo Hyrox Result

Overall Performance:

Nicole and Daniele, you crushed it at the 2025 Rimini Hyrox competition! Finishing with an overall time of 01:53:40 puts you in the top 98% of competitors, and even more impressively, you're in the top 99% of your age group! 🚀 That’s a testament to your hard work and dedication. However, as always, there's room for improvement. Let’s break down what worked and what didn’t.

Your total running time of 59:58 was significantly faster than the average, indicating a solid runner profile. That said, your pacing in the early running segments shows some areas for adjustment. Starting off with a blazing 05:25 for Running 1 was impressive, but it was a bit too fast, as it put you at the 55th percentile. You need to find that sweet spot where you can maintain speed without burning out too soon.

Overall, you showed great strength in segments like Ski Erg and Sled Push, where you ranked in the 92nd percentile. However, the Sled Pull and Wall Balls segments were where you lost some time. This combination of strength and endurance means you have a hybrid profile, but we need to sharpen those weaknesses to elevate your game.

Segments & Race Analysis:

Let’s talk about your race segments. The performance in the running segments was remarkable, with a strong finish time. However, let’s analyze the splits:

• Running 1: Starting fast with 05:25 was energetic but left you in the 55th percentile, suggesting a need to manage your energy better.
• Running 2: A significant drop to 11:55 indicates fatigue. You took a big hit here, and this segment was 100% slower than average. We need to work on pacing strategies.
• Wall Balls: This was your longest segment, and the 100th percentile shows that you struggled here, needing more than 9 minutes! Here’s where we can make the most gains.
• Sled Pull: At 07:20, you were again in the 100th percentile. We need to get that time down significantly.
• Roxzone: Your transition time was good, but we can shave off even more seconds with smoother transitions between exercises.

In summary, while you have a strong foundation, the segments where you lost time—especially Wall Balls and Sled Pull—are critical to your overall performance. We’ll focus on these areas to elevate your skills to the next level!

Segments to Improve:

Now let’s pinpoint where improvements can lead to big gains:

• Wall Balls:
  • Current Time: 09:16
  • Potential Improvement: 03:05
  • Focus during Training: 43%

  Wall Balls are a combination of strength and endurance. To improve, you'll want to focus on high-rep sets of wall balls in your training. Try 3 sets of 20 reps, focusing on form and breathing. Implement interval training with wall balls—alternate between 30 seconds of work and 30 seconds of rest for 5 rounds. This will build your endurance.

• Sled Pull:
  • Current Time: 07:20
  • Potential Improvement: 01:52
  • Focus during Training: 26%

  For the Sled Pull, it’s all about technique and strength. Incorporate heavy pulls in your weight training, focusing on both the pull and the recovery. Drilling with resistance bands to mimic the sled motion can also help. Aim for 4 sets of 30 meters, resting adequately to maintain power.

• Total Running:
  • Current Time: 59:58
  • Potential Improvement: 01:18
  • Focus during Training: 18%

  Since you have a runner’s edge, let’s build on that. Incorporate tempo runs where you run at a steady pace for 20 minutes, followed by sprints. Hill sprints will also help build power for that last leg of the race.

• Burpees Broad Jump:
  • Current Time: 05:26
  • Potential Improvement: 00:25
  • Focus during Training: 5%

  To improve this segment, work on explosive movements. Try 5 rounds of 10 burpees followed by 10 broad jumps, focusing on speed and efficiency.

• Farmers Carry:
  • Current Time: 02:33
  • Potential Improvement: 00:18
  • Focus during Training: 4%

  For this, add in heavy carries in your workouts. Aim for 4 sets of 40 meters with increasing weight, focusing on posture and grip strength.

Race Strategies:

Here’s how to attack your next race:

• Pacing: Start conservatively in the running segments. You want to feel like you could keep going at the halfway point. Remember, it’s not a sprint; it’s a marathon in disguise!
• Transition Time: Practice quick transitions in your training. Every second counts. Work on your mental checklist for gear changes between exercises.
• Hydration & Nutrition: Make sure you’re fueling right before the race. Hydrate well, and consider quick energy snacks during the race for sustained energy.
• Visualization: Before the race, visualize yourself succeeding in each segment. Picture the wall balls flying, the sled moving, and you crossing the finish line with a smile.

Conclusion:

Nicole and Daniele, you’ve shown incredible promise, and with a few focused improvements, you'll be unstoppable. Your next races in Verona and Roma are the perfect opportunities to implement your training strategies and test your progress. Keep pushing your limits, and remember what David Goggins says: “You are stopping you, you are giving up instead of getting hard.” 💪

With dedication and hard work, you can turn those weaknesses into strengths. Get ready to smash those goals, and let’s make those next races a celebration of your hard work! If you need a good laugh during training, just remember: wall balls are just a fancy way of saying, “I hate squats, but I love throwing things!” Keep grinding, Rox-Coach is here for you! 💥🏆