A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Pezzi Filippo, you put in a solid effort out there in the 2025 Turin Hyrox competition! Finishing with an overall time of 01:22:53 and ranking 16th in your age group is commendable, especially considering youâre in the U24 category with stiff competition. You were in the top 53% of 30 athletesâdefinitely not something to sneeze at! đȘ
However, letâs unpack this a bit. Your total running time of 00:39:37 was 00:13 slower than average, which indicates a potential opportunity for you to enhance your running efficiency. Your best running lap was impressive at 00:04:16, but your pacing in the first segment was a bit off. Coming out of the gate at 00:04:57 was significantly slower, which suggests you might have started too conservatively. This could have cost you valuable seconds that you could have regained later on. Overall, it seems you have a hybrid profile, but leaning slightly towards being stronger in running. Your segments show potential, but thereâs room for improvement in strength-based exercises.
Segments to Improve:
- Sled Pull (00:07:30): This segment was a significant time sink, being 01:07 slower than average. To improve here, focus on strength training that targets your posterior chain. Exercises like deadlifts, kettlebell swings, and pull variations can help. Incorporate sled pulls into your trainingâstart with lighter weights and gradually increase as your strength improves. Aim for short, intense intervals focusing on form and power. Try to simulate race conditions by practicing transitions in and out of the sled pull, ensuring you can move quickly once youâre done.
- Burpees Broad Jump (00:05:28): Being 01:00 slower than average here is another area of concern. Burpees can be a real killer, but theyâre also a blessing in disguise if trained correctly. Work on explosive power with box jumps and incorporate burpee drills into your routine, focusing on speed and fluidity. Break it down: practice the jump and the landing separately before combining them. Aim for high reps with shorter rest periods to build endurance. You want to feel like a ninja, not a lumberjack, when you hit this segment! đ„·
- Total Running Time (00:39:37): Since your overall running time was slower than average, consider increasing your running volume and quality. Incorporate interval runs into your weekly training. For instance, do 5 x 800 meters at a pace faster than your target race pace, with adequate rest in between. Work on your lactate threshold with tempo runs to improve your endurance. Also, practice your pacing strategy during training runsâtry starting at a pace you can maintain and gradually increase it if you feel strong. Remember, a good runner doesnât just run; they strategize! đââïžđš
Race Strategies:
During the race, your pacing strategy needs some fine-tuning. Start strong but controlled. Consider using a negative split strategyâaim to run the second half of the race faster than the first. This requires discipline but can pay off significantly. Transition time is also crucial; your roxzone of 00:07:48 was 01:55 slower than average. Practice quick transitions in training, like moving from one exercise to another with minimal downtime. Set a goal for yourself to lower that time by 30 seconds in your next race.
Conclusion:
Filippo, you have a solid foundation to build upon. Youâre already competitive in the Hyrox arena, but every second counts, and there are always ways to improve. Remember David Gogginsâ words: âYou are your own hero.â Embrace the grind; itâs in the discomfort that youâll find growth. Every rep, every run, every transition is another opportunity to be better than yesterday. đ„
Now, letâs get to work! Donât let those sled pulls and burpees keep you down. Youâve got the potential to crush those segments. Train hard, stay focused, and letâs turn those weaknesses into strengths. When you show up next time, you wonât just be running; youâll be flying! đ
This is Rox-Coach signing offâletâs get after it!