Davide Dapretto Hyrox Result

Overall Performance:

Davide, first off, congratulations on claiming the podium with an impressive 3rd place overall in the HYROX ADAPTIVE Men category at the 2025 Turin event! 🏆 Your overall time of 01:26:42 is commendable, especially considering the competitive field. While you might be thinking, "I could have done better," let's take a moment to appreciate your strengths. You showed phenomenal resilience and determination, especially with your Ski Erg performance, where you clocked in 20 seconds faster than average. That’s a testament to your upper body strength and conditioning!

However, we need to address your pacing. Your total running time of 01:29:05 is notably slower than average, indicating that running isn't your primary strength in this race. It seems like you may have started off with too much enthusiasm in the first segment, leading to a slower overall performance. This isn't uncommon—just remember, you can't outrun your own legs when they’re feeling like jelly after the first push! 😂 It's crucial to recognize that Hyrox requires a hybrid approach—balancing strength and endurance. Let’s work on turning this around!

Segments to Improve:

Now, let’s dive into the segments where you can unleash your potential:

• Burpees Broad Jump: Your time here was 6:44, which is 3:49 slower than average. This segment demands explosive power and coordination. To improve:
• Drills: Incorporate plyometric exercises like box jumps and broad jumps to build explosive strength. Aim for 3 sets of 10 repetitions, focusing on landing softly to improve your form.
• Burpee Practice: Dedicate a session each week to doing burpees at high intensity. Set a timer for 10 minutes and see how many you can do—focus on maintaining speed and form.
• Sandbag Lunges: Your time of 5:41 is 1:41 slower than average. Lunges are crucial for leg strength and stability. To enhance:
• Weighted Lunges: Incorporate weighted lunges into your routine. Start with light weights and gradually increase as your form improves. Aim for 3 sets of 12-15 reps per leg.
• Lunge Variations: Experiment with reverse lunges and walking lunges to target different muscle groups. This will help improve your endurance during the race.
• Rowing: With a time of 6:01, you're 48 seconds slower than average. Rowing requires technique and stamina. To boost your performance:
• Rowing Technique: Focus on your form. Ensure you’re engaging your legs and core. Practice interval rowing—row at a high intensity for 500m, then recover for 2 minutes.
• Strength Training: Incorporate deadlifts and bent-over rows into your strength training to build the muscles used in rowing.
• Wall Balls: Your time of 4:03 is 1:21 slower than average. This segment demands both strength and endurance. To improve:
• Wall Ball Drills: Dedicate a session each week to wall balls. Focus on technique, aiming for a consistent rhythm and breathing pattern.
• Core Work: Strengthen your core with exercises like planks and Russian twists, which will help you maintain form during the wall balls.

Race Strategies:

Now, let’s talk race strategies for your next event:

• Pacing: Start strong but not at full throttle; find a pace you can maintain throughout. Consider using a heart rate monitor to gauge your effort level.
• Transition Efficiency: Work on your transitions. The roxzone time of 23:58:20 is faster than average, but there's room for improvement. Practice moving quickly between exercises to minimize downtime.
• Breathing Techniques: Focus on your breathing during intense segments. Controlled breathing can help you maintain energy levels and reduce fatigue.
• Visualize Success: Before each race, visualize yourself completing each segment efficiently. Mental preparation is just as crucial as physical training!

Conclusion:

Davide, you’ve got the drive and determination to make significant strides in your Hyrox journey. Remember, “It’s not about the time you have; it’s about the time you give.” Embrace the challenge and keep pushing your limits. As David Goggins says, “You are stopping you, you are giving up instead of getting hard.” 💪

Keep grinding, stay focused on your goals, and don’t forget to enjoy the process. The next podium finish is waiting for you to claim it! Let’s turn those weaknesses into strengths and get you ready to crush the competition. You’ve got this! 💥

This is your Rox-Coach, and I’m excited to see what you can achieve next!