Simona Fiorini, Anna Tardivo Hyrox Result

Overall Performance:

Simona and Anna, congratulations on completing the Hyrox Doubles competition in Turin! Finishing with a time of 01:30:45 and ranking 326 overall puts you in the top 130% of 250 athletes, and 103rd in your age group speaks volumes about your grit and determination. Your total running time of 51:38 is impressive, falling 48 seconds faster than average, indicating a stronger running profile. However, your pacing needs a bit of fine-tuning. The first running segment was too slow, which may have set the tone for the subsequent exercises. Remember, the key is to find that sweet spot where you can maintain speed without burning out too soon. You both have the potential to become hybrid athletes—strong in both running and strength elements—but it will require some strategic adjustments!

Segments to Improve:

• Sled Pull: With a time of 4:43, you were 20 seconds slower than average. This segment is crucial for building strength endurance and can significantly impact your overall performance.
• Roxzone: Spending 9:31 between exercise zones is a bit on the slower side, indicating either longer transitions or more resting time. This can be improved with better fitness and optimized transitions.

To tackle these areas, here are some targeted strategies:

• Sled Pull Drills:
  • Practice with varying weights on the sled to build strength and endurance. Start with lighter weights to master form, then gradually increase the load.
  • Incorporate banded sled pulls to enhance explosive power and speed. Focus on maintaining a low center of gravity and a strong core.
  • Perform drop sets after sled pulls; after a heavy set, immediately switch to a lighter sled to push for speed and endurance.
• Transition Speed Training:
  • Set up mock transition drills where you practice moving from one exercise to the next with minimal downtime. Time yourself and aim to beat your best.
  • Incorporate high-intensity interval training (HIIT) sessions that mimic the race format. This will help you adapt to the fatigue and transition challenges of Hyrox.
  • Implement quick-fire "mini races" with a focus on transitions; for example, complete a set of exercises, then sprint to the next station as fast as possible.

Race Strategies:

During your next race, here are a few strategies to keep in mind:

• Pacing: For the first running segment, aim for a steady pace rather than going all out. You can save energy for the sled pull and other strength exercises.
• Mind Your Transitions: As you approach the end of each exercise, start preparing for the next. This includes visualizing your movements and even practicing your gear changes during training.
• Stay Engaged: Work as a team! Encourage each other during tough segments. A little banter can lighten the mood and boost performance—"If I trip over this sled, I’m blaming you!"

Conclusion:

Simona and Anna, you both have shown tremendous potential in this race. Remember, every race is a learning opportunity. As David Goggins says, "You must be willing to work hard, to work on yourself, to push yourself to the limit." Embrace the grind, keep pushing each other, and focus on the improvements we discussed. With dedication and the right strategies, you can turn those weaknesses into strengths faster than a burpee can make you sweat! 💪

Now get back to training, and let’s turn that sled pull into a strength. You’ve got this! Remember, the only bad workout is the one that didn’t happen. Keep crushing it, and see you at the next race!

Yours in strength,

The Rox-Coach