Overall Performance:
Filippo, first off, let me congratulate you on an impressive performance at the 2025 Turin Hyrox! Finishing 34th in your age group out of 145 athletes is no small featâyou're in the top 23%! đȘ Your overall time of 01:14:58 is solid, and youâve demonstrated that you have a runner's profile with a total running time of 00:37:24, which is 25 seconds faster than the average. This suggests that you have a strong foundation for endurance, and thatâs a great starting point for further improvement.
However, we need to fine-tune your race strategy. Your pacing in the first running segment was a bit too slow (5:05), which may have left you with extra energy in the tank that could have been used in later segments. Itâs crucial to find that sweet spot where youâre pushing hard but not burning out too early. Think of it this way: âYou donât need to outrun the bear, just your slowest friend.â đ»
Segments to Improve:
Now, letâs dive into the segments that need some TLC. The Burpees Broad Jump segment was your slowest, and itâs crucial to turn that around. Hereâs how:
- Burpees Broad Jump: You clocked in at 5:25, which is 1:02 slower than average. To improve this, focus on:
- Drills: Incorporate high-intensity interval training (HIIT) that focuses on explosive movements. Try 30 seconds of burpees followed by 30 seconds of rest for 10 rounds. This will mimic race conditions.
- Form Corrections: Ensure youâre landing softly and using your arms to propel yourself forward. Practice broad jumps focusing on distance and speed.
- Total Running Time: While your running time is faster than average, your pacing in the first segment indicates a need for improvement. Work on:
- Race Simulation Runs: Conduct timed runs where you practice pacing. Start at a comfortable pace and gradually increase speed, aiming to simulate your race conditions.
- Strength Training: Incorporate hill sprints to build explosive power, which will translate to better pacing in the race.
Race Strategies:
In the heat of competition, having a strategy can make all the difference. Here are some tactical approaches you can implement:
- Pacing: Start your first running segment a bit faster than your average pace but maintain control. Find a rhythm that you can sustain throughout the race. Remember, itâs about building momentum, not running out of gas!
- Transitions: Your Roxzone time was 7:29, which is 2:00 slower than average. Use that time wisely! Practice your transitions in training. Set up a mock course where you can practice moving from one exercise to the next quickly. Think of it like a relay race, where every second counts.
- Breathing Techniques: During the intense segments, focus on your breathing. Inhale through the nose, exhale through the mouth. This will keep you calm and collected, even when the intensity ramps up!
Conclusion:
Filippo, youâve set a solid foundation to build onâyour running prowess is commendable, but itâs time to address those weaknesses. Remember, âThe only way to define your limits is by going beyond them.â Push yourself in training, embrace the discomfort, and those segments that are currently weak will transform into your new strengths. đ„
And hey, donât take yourself too seriously out there. After all, if you fall, just make sure to roll, get up, and give it another go! Keep grinding, keep pushing, and letâs make that next race even better. Youâve got this! đ
Yours in strength and endurance,
The Rox-Coach