A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Hey Mogan! First off, congrats on finishing 37th in your age group at the 2025 Hyrox Turin event! That puts you in the top 25% out of 145 athletesâtalk about a solid effort! đ Your overall time of 01:16:42 is impressive, but letâs dive deeper into the details to find those hidden gems for improvement.
Looking at your performance, it's clear you have a stronger running profile, given your total running time of 00:19:59, which is 18:34 faster than average. This means you can really push the pace when it comes to the run segments! However, you may have started a bit too slowly on your first lap, and it looks like you paid for it in the subsequent runs. Your pacing strategy should focus on maintaining a consistent effort rather than starting strong and fading. Just remember, the goal is to run like youâre being chased by a bear, not leisurely strolling in the park! đ»
Segments to Improve:
Now, letâs break down the segments where you can sharpen your skills and boost your overall performance. Here are a few areas where you lost time:
- Sled Push (00:03:25): This segment was 48 seconds slower than average. To improve, focus on developing both leg strength and explosive power. Try incorporating these drills:
- Heavy sled pushes for distance (3-4 sets of 20 meters) to build strength and endurance.
- Weighted squats and lunges to target your quads and glutes specifically.
- Power cleans to enhance explosive power, which will help you accelerate through the sled push.
- Sled Pull (00:05:37): At 1:16 slower than average, this indicates room for improvement in upper body strength and grip endurance. Consider these workouts:
- Resistance band rows to strengthen your back and arms, helping you maintain proper form when pulling the sled.
- Farmerâs walks with heavy weights to improve grip strength.
- Deadlifts to build the overall strength necessary to pull that sled with authority.
- Burpees Broad Jump (00:05:01): Clocking in 29 seconds slower than average shows you may need to work on your explosive movements. Incorporate the following exercises:
- Burpees with a jump to a box for height to develop explosive leg strength.
- Broad jump practiceâfocus on technique and distance, aiming for 3-4 sets of 5 jumps.
- Agility drills to improve overall body coordination and speed.
- Farmers Carry (00:02:21): 24 seconds slower than average suggests grip strength could be a limiting factor. Enhance your performance with:
- Weighted carries with kettlebells or dumbbells to build grip and core strength.
- Single-arm carries to balance strength on both sides.
- Sandbag Lunges (00:04:37): 10 seconds slower than average indicates your endurance might be lacking. Try these:
- Weighted lunges with a sandbag to strengthen your legs while simulating race conditions.
- Interval training with lungesâalternate between fast and slow to build endurance.
- Roxzone (00:22:32): This segment was a whopping 16:47 slower than average! This suggests that your transition times could use some serious work. To improve this:
- Practice running transitions between exercisesâfind an open space and time yourself switching from running to your next exercise.
- Work on your overall fitness with circuit training that mimics race conditions.
Race Strategies:
Here are some strategies to implement in your next race:
- Pacing: Start at a steady pace that allows you to build momentum without burning out. Aim for negative splitsâwhere you run the second half faster than the first.
- Transitions: Keep your transitions sharp! Have a game plan for each transition, so youâre not wasting valuable seconds figuring out what to do next.
- Mindset: Stay mentally tough. Remember, âYou are never finished when you lose; you are finished when you quit.â Keep pushing through discomfortâthis is where champions are made!
Conclusion:
Mogan, your performance at Hyrox Turin shows youâve got the heart of a lion and the legs of a gazelleâbut letâs sharpen those skills to match! Keep pushing your limits and fine-tuning those segments that need work. Remember, every second counts! đȘ
As Jocko Willink says, âDiscipline equals freedom.â So, stay disciplined in your training, and you'll reap the benefits come race day. And hey, if things get tough, just remember: youâre literally running away from your excuses! Keep grinding, and Iâll be here to support you every step of the way. Letâs crush it next time!
Rox-Coach signing off! đ„đ