Overall Performance:
Simone, first off, congratulations on completing the 2025 Turin Hyrox! Finishing in the top 84% of your age group is no small feat. With an overall time of 01:44:11 and a total running time thatâs an impressive 04:17 faster than average, itâs clear that youâve got some serious wheels! đââïžđš Your best running lap of 00:05:31 shows that you can definitely hold your own on the track.
However, pacing is key in a Hyrox competition, and it looks like you might have started a tad too slow on the first run, coming in at 01:17 slower than average. This could have led to some of the subsequent strength segments being affected. Your performance in strength exercises such as the Sled Push and Sandbag Lunges indicates a need for focused strength training, while your overall run suggests you have a strong running profile. Youâre in a unique position as a hybrid athlete, but it's time to sharpen that strength blade! đȘ
Segments to Improve:
Letâs dive into the segments that need some extra TLC:
- Sled Push (00:05:17): This was your slowest segment, coming in at 01:47 slower than average. To improve here, focus on building leg strength and power. Incorporate sled pushes into your training regimen, aiming for shorter distances with maximum effort. Try to perform these at varying weights, focusing on explosive starts to mimic race conditions.
- Sandbag Lunges (00:07:48): At 01:14 slower than average, this segment is another area ripe for improvement. Add weighted lunges (both forward and reverse) into your routine. Consider incorporating single-leg variations to improve balance and strength. Make sure to focus on your formâkeep your torso upright and avoid letting your knee go beyond your toes!
- Burpees Broad Jump (00:07:58): This segment lagged behind the competition by 00:53. To tackle this, perform drills that combine burpees with explosive jumps. Start with standard burpees and add a broad jump at the end. Aim for speed while maintaining good form; this is key to building endurance and explosiveness. Pair these with box jumps to improve your vertical power, which translates well into the broad jump.
Additionally, pay attention to transitions (Roxzone: 00:09:24, which is 00:07 slower than average). This is about more than just speed; it's about mental focus and efficiency. You want to minimize time spent in the transition zone, so practice moving quickly from one exercise to the next, perhaps by simulating race conditions in your training.
Race Strategies:
Now, letâs talk strategy for your next race:
- Start Strong: Aim for a more aggressive pace in your first run. You have the endurance to handle itâjust keep an eye on your breathing and form.
- Segment Planning: Visualize each segment before the race. Know your strengths and weaknesses and have a plan for each exercise. This mental preparation can save precious seconds during transitions.
- Rest Smart: Use your Roxzone wisely. Take a few seconds to breathe and prepare for the next segment, but donât let it turn into a long rest. Find that sweet spot between recovery and momentum.
Conclusion:
Simone, Hyrox is as much a mental game as it is physical. As Goggins says, âYouâre not going to find the strength you need in your comfort zone.â So embrace the grind! Each workout is an opportunity to build not just strength but also resilience. Remember, every second counts, and those weaknesses can turn into strengths with the right approach and mindset.
Keep pushing yourself, keep refining your strategies, and most importantly, keep having fun! And hey, just remember: the only time success comes before work is in the dictionary! đ„
Letâs crush those next goals together! You got this! - The Rox-Coach