Salvatore Di Deco, Angela Oliveri Hyrox Result

Overall Performance:

Salvatore and Angela, congrats on a solid performance in the 2025 Rimini Hyrox competition! Finishing with an overall time of 01:37:38 puts you in the top 90% of all competitors, which is no small feat. You guys are proving that hard work pays off, and it looks like you're both on the right path! Your pacing indicates a strong endurance base, but it seems like your strength segments, particularly the sled push and pull, need some serious love. Salvatore, you might want to consider yourself more of a runner with a hybrid focus, given your faster-than-average total running time of 59:56. However, there are pockets for improvement that could bridge the gap between your running prowess and strength challenges. Remember, it's not just about running like the wind; it's about lifting like a beast too! 💪

Segments & Race Analysis:

Looking at your race segments, you both showcased some impressive running times, especially on the first two runs. However, things got a little rocky during the latter half, particularly with running 4, where you took a hit of +4:00 compared to the average. Let's not sugarcoat it—this is where you lost steam! The sled push and pull segments were not your best friends today; the sled push, in particular, only earned you an 8 percentile rank. Ouch! Your transitions, or ‘roxzone’ times, were also a touch slower than average at 09:31, indicating that you might need to work on transitioning faster between exercises or improving your overall fitness to minimize downtime. Remember, time spent resting is time lost running! 🏃‍♂️💨

Segments to Improve:

Now, let’s dive into the segments where we can tighten up the nuts and bolts:

• Sled Push: You clocked in at 01:34, which is a whopping 58 seconds slower than the average. This segment is crucial because it not only tests your strength but also your ability to recover and maintain speed. It's time to hit the gym hard! Focus: 25% on strength, 25% on speed.
• Strength Training: Incorporate heavy sled pushes in your workouts. Aim for 4 sets of 30 meters with heavy weight, ensuring you focus on form. Engage your core and drive through your legs.
• Sprint Intervals: After sled pushes, do 200m sprints. This will help you understand how to recover and maintain your breath post exertion. Aim for 5 sets.
• Sled Pull: At 03:37, you were 1:10 slower than average. This is another area that requires a power boost! Focus: 25% on strength, 25% on grip endurance.
• Weighted Pulls: Use a sled or similar for pulling drills. Aim for 5 sets of 30 meters, focusing on exploding from the ground and keeping a steady pace.
• Core Work: Incorporate exercises like hanging leg raises and planks to strengthen your core, which is essential for pulling effectively.
• Running 4: This segment was your longest, clocking in at 10:53 and hitting the 100 percentile rank, which means you were at the bottom of the pack here. Focus: 30% on endurance, 30% on pacing.
• Long Runs: Incorporate longer runs at a steady pace. Aim for 10k runs at a conversational pace, focusing on maintaining form and breathing.
• Pacing Drills: Practice running the last 2k of your longer runs faster than your average pace. This will prepare you for the fatigue you might encounter.
• Burpees Broad Jump: At 04:48, you were 29 seconds slower than average. This segment can be a game-changer for your overall time! Focus: 6% on technique, 6% on speed.
• Drills: Incorporate burpee broad jumps into your HIIT sessions. Aim for 3 sets of 10, focusing on explosive power—jump as far as you can, land softly, and go right into the next burpee.
• Mobility Work: Ensure you have adequate hip and ankle mobility, which will help you jump further. Include dynamic stretches in your warm-up.

Race Strategies:

Now, let’s talk about some strategies to implement during your next race:

• Start Strong, Finish Stronger: Don’t blast off like a rocket; find a sustainable pace early on, but don’t be afraid to pick it up after the first run.
• Transition Like a Pro: Treat your transitions as mini workouts. Practice getting in and out of each segment quickly, almost like a pit stop in a race car—every second counts!
• Hydration is Key: Make sure to hydrate well before the race and have a small sip strategy during the runs. But don’t drink too much right before the sled push—nobody wants to see that come back up!

Conclusion:

Salvatore and Angela, the road ahead is paved with potential! Your upcoming races in Verona and Rome are the perfect opportunities to fine-tune your strategies and hone your strengths. Remember, champions aren't made in the gym; they're made from the sweat, the grit, and the determination to push through when the going gets tough. As David Goggins would say, “You are stopping you, you are giving up instead of getting hard.” So keep grinding, and let's turn those weaknesses into strengths! 💥

Looking forward to seeing you both crush it in the next races! Keep that fire burning and remember: "The only easy day was yesterday." Stay strong, stay focused, and let’s get to work! – The Rox-Coach