Overall Performance:
Hey Barco Simone! First off, congrats on your performance at the 2025 Turin Hyrox event! Ranking 234 out of 241 in the 40-44 age group puts you in the top 97%. Thatâs no small feat! With an overall time of 02:08:18, youâve shown that youâve got what it takes to compete at a high level.
Now, letâs dive into the details. Your total running time of 02:12:14 was 09:10 slower than the average. This suggests that while you excel in certain strength elements, running is an area where you can push harder. Looking at your pacing from the start, you seemed to kick off with a solid pace (Running 1 was only 54 seconds off the average). However, things took a turn in Running 4, where you clocked in at 33:06âtalk about a marathon within a race! This indicates that you might have started off too strong and didnât manage your energy efficiently throughout the race, which is a classic rookie mistake that even the pros make from time to time. Remember, itâs a marathon, not a sprintâunless youâre doing a 5K, then itâs a sprint! đ
Overall, your performance aligns you as more of a strength athlete than a runner. But donât worry! Thatâs a solid foundation to build on. Letâs crank it up a notch and get you ready to obliterate those personal bests!
Segments to Improve:
- Running 4 (00:33:06): This segment was your biggest time sink. The fatigue from the preceding exercises could be a factor here, so let's focus on building endurance while maintaining strength. Consider implementing long runs mixed with interval sprints to simulate race conditions. Aim for a weekly long run of 10â12 km and add sprint intervals of 400m throughout. This will help your body adapt to the changing demands of the race.
- Burpees Broad Jump (00:14:16): Slower than average by 5:24! This segment can be brutal, but itâs also an opportunity for explosive strength development. Try integrating plyometric training into your routine. Focus on box jumps, jump squats, and burpee variations to build explosiveness and improve your transition. Consider doing 5 sets of 10 reps of each exercise once a week. Form is key here; ensure youâre landing softly and using your arms for momentum!
- Sandbag Lunges (00:10:19): You were 1:53 slower than average here. Sandbag lunges require both strength and balance, so letâs sharpen those skills. Work on your lunging technique with a lighter weight before progressing to heavier loads. Try doing weighted lunges with a 20â30% max effort weight for 3 sets of 10 reps on each side. A tip: keep your core engaged and your front knee aligned over your ankle to protect your joints.
Race Strategies:
- Pacing: Start at a pace you can comfortably sustain for the first half of the race. You can always increase your speed in the latter stages if you feel good, but donât go all out from the start. Like they say, âSlow is smooth, smooth is fast.â
- Transitions: Your roxzone time of 15:54 was significantly slower than average. Focus on practice runs that emphasize quick transitions between exercises. Set up mock race scenarios where you practice moving quickly from one station to the next. Visualize the next exercise and have your gear laid out for a seamless flow.
- Mindset: Remember, Hyrox is as much a mental game as it is physical. When fatigue sets in, keep your focus on the processâevery rep, every step counts. As David Goggins says, âItâs about what you do when youâre tired.â Push through that discomfort; itâs where growth happens!
Conclusion:
Barco, itâs clear you have a solid base to work from, and with some targeted training, you can absolutely crush your next Hyrox! Always remember, progress is a marathon, not a sprint (unless you're sprinting in a 5K, of course). Keep your chin up, stay committed, and letâs turn those weaknesses into strengths. Youâve got this! đȘ
Now, letâs get to work! The only bad workout is the one that didnât happen. And if you ever doubt your ability, just remember: the only thing standing between you and your goals is that little voice in your head telling you to stop. Tell it to take a hike! đââïžđ„
Stay strong, stay focused, and keep pushing your limits. This is The Rox-Coach, and I believe in you!