A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Fantinelli Matteo, you tackled the 2025 Turin Hyrox with the heart of a lion! Finishing in the top 75% of your age group (102 out of 136) is no small feat, especially with an overall time of 1:43:21. Your total running time of 47:48 is impressive, clocking in at 2:34 faster than the average. This suggests you’ve got a runner’s profile, meaning endurance is a strong suit for you. However, that first running segment was a bit of a slow starter at 6:40, which cost you precious seconds. It’s clear you have the potential to push through those running segments faster and still maintain your strength through the work zones. Let’s harness that speed and turn it into something even more powerful! 💪
Segments to Improve:
Now let’s dig into the areas that need some extra TLC. The segments where you lost the most time were:
- Sled Push: 4:18 (48 seconds slower than average)
- Sled Pull: 6:40 (37 seconds slower than average)
- Farmers Carry: 2:56 (21 seconds slower than average)
These segments are key to Hyrox success, so let’s transform them into strengths.
Sled Push:
The sled push is a power move, and your time indicates a bit of a struggle. Here’s what you can do:
- Strength Training: Incorporate heavy sled pushes into your weekly routine. Start with lighter weights and gradually increase as you develop strength.
- Technique Focus: Maintain a low, strong posture. Your body should be in a straight line, using your legs rather than your back.
- Interval Training: Combine sled pushes with short rest intervals (20 seconds work, 40 seconds rest) to build endurance alongside strength.
Sled Pull:
For the sled pull, it’s all about grip and core strength:
- Grip Strength: Incorporate exercises like farmer’s carries and dead hangs. Stronger grip means better pulling.
- Core Work: Planks and hanging leg raises will help improve your overall stability, making the sled pull easier.
- Technique Drills: Practice pulling with a focus on keeping your hips low and driving through with your legs. Short, explosive pulls can help you develop speed.
Farmers Carry:
This one’s about endurance and grip. Here’s how to nail it:
- Progressive Loading: Gradually increase the weight you carry in farmer’s carries. Start light and work up to heavier weights.
- Walking Lunges with Weight: These will not only improve your grip but also enhance your leg strength, helping you maintain form during the carry.
- Pacing Practice: Focus on controlling your breath and maintaining a steady pace during the carry. Break it up into segments if needed and increase distance gradually.
Roxzone:
You spent 12:10 in the roxzone, which is quite a bit slower than average. Time to tighten that up! Work on your transitions by:
- Practice Makes Perfect: Set up a mini-course where you can practice moving quickly between exercises. Focus on getting your gear organized to save time.
- Overall Fitness: Incorporate high-intensity interval training (HIIT) to improve your overall work capacity, allowing you to transition seamlessly between zones.
Race Strategies:
When you line up for your next race, keep these strategies in mind:
- Pacing: Start your first running segment slightly faster than your last race. Aim for a 6:15 to 6:20 pace to ensure you build momentum without exhausting yourself.
- Segment Management: Visualize each segment before you tackle it. Knowing what’s coming can mentally prepare you and help you push through tough moments.
- Stay Hydrated: Don’t underestimate the power of hydration. A few sips between segments can keep your energy levels up.
Conclusion:
Matteo, you’ve shown that you can run like the wind, but now it’s time to embrace the strength side of the Hyrox equation. Remember, “The only thing more contagious than a good attitude is a bad one.” So keep that positive mindset and push through the tough stuff! Add some sled work and grip strength into your routine, and you’ll see those times drop faster than a bad pun in a comedy show. You’ve got this! 💥 Always remember: “You are your only limit.” Keep pushing, keep grinding, and let’s make the next race even better than the last! 🏆
— The Rox-Coach