Giuseppe Merlino Hyrox Result

Overall Performance:

Giuseppe, you absolutely crushed it out there in Turin! Finishing in 9th place in your age group (that’s the top 2% of 396 athletes!) is no small feat. Your overall time of 01:03:59 reflects a strong performance, especially with a total running time of 30:21, which was 2:20 faster than the average. This highlights that you’ve got a solid runner’s profile. However, it seems like you started off a bit too slow with your first running segment (4:18), finishing in the 37th percentile. That’s a bit like warming up for a marathon instead of racing in a Hyrox! You then picked up the pace significantly in Running 2 and continued to do well in the following running segments, showing your ability to maintain a strong effort when it counts. Your performance in the running sections is commendable, but your other segments, particularly the Sled Push and Sled Pull, showed room for improvement. It’s like your legs were ready to run a 5K, but they decided to take a coffee break during those strength segments! You’ve got the endurance; now let’s work on that strength to make your performance even more formidable. 💪

Segments to Improve:

• Sled Push (00:02:37, 36 Percentile Rank) The sled push is a key strength segment, and you lost valuable time here. To improve:
  • Drills: Incorporate heavy sled pushes into your training. Start with a weight that challenges you but allows for proper form. Focus on driving your legs and maintaining an upright torso.
  • Strength Training: Include squats and leg presses in your routine to build the necessary leg strength. Aim for 3 sets of 8-12 reps with heavy weights. Try to push a sled for short distances (10-20m) with max effort, focusing on explosiveness.
• Sled Pull (00:04:04, 22 Percentile Rank) Another area where you can gain significant time. To conquer the sled pull:
  • Drills: Practice sled pulls with varied resistance. Start lighter, focusing on technique, then gradually increase the weight.
  • Technique Tips: Keep your core tight and pull with your legs as much as your arms. Try to maintain a steady pace and avoid jerky movements.
• Sandbag Lunges (00:03:49, 11 Percentile Rank) Lunges can be a game-changer. To boost your performance:
  • Drills: Work on your lunge technique to maintain balance and power. Incorporate weighted lunges into your routine, using a sandbag or dumbbells.
  • Reps and Sets: Aim for 3 sets of 12-15 reps per leg. Consider adding dynamic lunges to your warm-up to enhance mobility and strength.
• Ski Erg (00:04:21, 37 Percentile Rank) This segment can be tough, but with targeted work, you can see improvement:
  • Drills: Incorporate interval training on the Ski Erg. Alternate between high-intensity sprints (20-30 seconds) and rest (30-60 seconds).
  • Form Focus: Maintain a strong core and use your legs to drive the movement. Pay attention to your arm pull and ensure you’re engaging your back muscles.

Race Strategies:

• Pacing: Start with a stronger pace. Instead of a slow start (like a tortoise), think more hare-like for that first segment. Aiming for a 4:00-4:10 would set a better tone.
• Transition Time: Focus on reducing your Roxzone time of 5:48. Practice quick transitions during your training sessions. Use a stopwatch to challenge yourself and simulate race conditions.
• Breathing Techniques: During strength segments, focus on your breathing. Inhale on the exertion and exhale on the return, keeping your form tight and efficient.

Conclusion:

Giuseppe, you’ve got an incredible foundation, and with the right focus on strength training, you’ll be pushing those sleds like they owe you money! Remember, as David Goggins says, “The only way to get better is to be willing to get uncomfortable.” So, lean into the grind with confidence and determination. You’ve clearly got the heart of a lion; it’s time to match that with the strength of one too! 🦁💥 Keep pushing, keep striving, and let’s turn those weaknesses into your new strengths. You’re on the brink of greatness, and I’m excited to see where your hard work takes you next. Remember, the pain you feel today will be the strength you feel tomorrow. Now, let’s get to work! The Rox-Coach is here for you! 💪🏆