Thomas Grosso Hyrox Result

Overall Performance:

Thomas, you put in a solid effort at the 2025 Turin Hyrox event, finishing with an overall time of 01:27:40, ranking 238th in your age group. That's in the top 59% of 398 athletes, which is no small feat! Your total running time of 00:41:24 is impressive, coming in 02:05 faster than the average, indicating that you have a strong runner's profile. However, the pacing during your early running segments (particularly Running 1 and Running 2) suggests that you might have started a bit too conservatively. You hit your best running lap at 00:02:48 in Running 3, which shows your potential to push harder! It's clear you have the legs to run fast; now we need to bridge that with your strength segments. 💪

Segments to Improve:

Let’s dive into the segments that need a little more love:

• Sled Pull: 00:06:31 (1:27 slower than average) - This segment definitely took a toll on your overall performance. To improve here, focus on building functional strength and technique. Incorporate exercises like:
  
  • Resistance band sled pulls to build strength and technique.
  • Single-arm dumbbell rows to improve your pulling strength and stability.
  • Farmer's walks with heavy weights to enhance grip strength.
• Sled Push: 00:03:26 (0:27 slower than average) - This is another area where refining your technique can yield results. Here’s what to do:
  
  • Practice pushing a weighted sled with a focus on low and explosive movement. Aim for shorter distances with maximum effort.
  • Incorporate squats and leg presses in your routine to build lower-body strength.
  • Work on explosive movements like box jumps to improve your power output.
• Roxzone: 00:10:22 (3:16 slower than average) - This indicates that you spent too much time in transition. To improve your overall fitness and transition time:
  
  • Implement circuit training with minimal rest between exercises to simulate race conditions.
  • Focus on quick changes of direction in your workouts to enhance agility.
  • Practice transitions during your training sessions, treating them as part of the workout.

Race Strategies:

During your next race, consider these strategies to enhance your overall performance:

• Pacing: Start your first run segment at a steady pace, but mentally prepare to pick it up in the second half of the race. You know you have speed; don’t be afraid to utilize it when fatigue sets in.
• Segment Transitions: Keep your mind focused as you approach each transition. Practice your transitions during training to make them second nature. A smooth transition can save precious seconds!
• Strength Segments: During the sled push and pull, visualize your goal and break down the movement into smaller parts. Focus on your breathing and keep your core engaged to maximize your efficiency.
• Stay Hydrated: Don’t forget to hydrate adequately in the lead-up to the race. A well-hydrated body performs better and recovers faster.

Conclusion:

Thomas, you’ve got the speed and endurance, but now it’s time to turn those strength segments into your allies rather than your Achilles' heel. Remember the words of David Goggins: "You are your own hero." Push through the discomfort, embrace the grind, and transform those weaknesses into strengths! You’ve got the heart; now let’s build the body to match it. 💥

And hey, when you’re lunging with that sandbag, just remember – it’s not the bag that’s heavy; it’s your excuses that are weighing you down! 🏆

Keep grinding, keep improving, and let’s crush the next one! You’re on the right path to becoming a Hyrox beast! This is The Rox-Coach, and I believe in your potential!