A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Federico, you tackled the 2025 Turin Hyrox event with determination and grit, finishing in a solid 01:24:12 and ranking 75th in the U24 age group (top 51% of 145 athletes). Your overall time reflects a strong running profile, as evidenced by your total running time of 40:15, which is an impressive 1:40 faster than average. This shows you have the speed to dominate the course.
However, it seems you came out of the gate a bit too fast in the first running segment (5:42), which was slower than average by 1:07. Starting off at a more controlled pace could help you manage your energy better throughout the race. Youâve got the endurance, but pacing is key in Hyrox. And letâs be honest: nobodyâs trying to set a world record for the slowest first lap, right? đ
Your performance suggests a hybrid athlete, but there are clear areas for improvement in strength-based segments, particularly the Sled Pull and Burpees Broad Jump. Letâs dive deeper into those so you can leave the competition in the dust next time! đ
Segments to Improve:
- Burpees Broad Jump (6:05) â 52 seconds slower than average: This segment is critical as it combines explosiveness with endurance. Consider incorporating the following into your training:
- Technique Drills: Focus on form. Break down the movement: practice the burpee without the jump initially to master the transition, then add the jump. Aim for a smooth, explosive motion.
- Explosive Plyometrics: Box jumps and broad jumps will help build lower body power. Try 3 sets of 10 jumps, focusing on height and distance.
- Burpee Intervals: Incorporate 10 burpees into your interval runs. For example, run for 400m, drop for 10 burpees, and repeat. This will simulate race conditions and improve your cardiovascular capacity.
- Sled Pull (5:39) â 48 seconds slower than average: This is where strength meets strategy. To improve:
- Weighted Sled Drags: Increase your sled drag weights progressively. Start with a moderate load and add weight as you grow stronger. Aim for 3 sets of 50m drags.
- Core Work: A strong core is crucial for stability during sled pulls. Incorporate planks, side planks, and anti-rotation exercises like the Pallof press into your routine.
- Interval Training: Combine sled pulls with short runs. For instance, drag the sled for 30m, sprint back, and repeat for 5 rounds. This will build strength and power while simulating race fatigue.
- Ski Erg (4:42) â 17 seconds slower than average: To fine-tune your performance here:
- Technique Focus: Ensure youâre using your legs and not just your arms. Engage your core and legs for a full-body workout.
- Interval Training: Set a timer for 10 minutes and alternate between 30 seconds of max effort and 30 seconds of rest. This will build endurance and power.
- Cross-Training: Add rowing and cycling sessions to improve your cardiovascular fitness and lower body strength.
Race Strategies:
Now that we've addressed your segments, letâs talk about race strategy:
- Pacing: Start the first run at a slightly slower pace. You want to feel fresh as you transition into the strength segments. Think of it as saving your energy for the real party, not just the warm-up!
- Transitions: Your Roxzone time of 7:13 is slower than average by 30 seconds. Practice your transitions during training. Set up mock races at the gym where you mimic the transitions between exercises to build familiarity and speed.
- Mindset: Remember, Hyrox is as much a mental game as it is physical. Keep pushing through discomfort. As Goggins would say, âWhen you think youâre done, youâre only at 40% of your potential.â
Conclusion:
Federico, you've shown that you have the potential to excel in Hyrox with your strong running skills. Now, itâs time to turn those weaknesses into strengths. Commit to these strategies, and watch your progress soar! Remember, itâs not the size of the dog in the fight, but the size of the fight in the dog. So get out there, train hard, and letâs see you smash those segments next time! đȘ
Keep grinding, keep pushing, and remember: âYou are your only limit.â Now, go crush your next workout! You got this! - The Rox-Coach đ„