Overall Performance:
Giulio, first off, congrats on finishing 4th in your age group at the 2025 Turin Hyrox competition! Thatâs a solid performance, putting you in the top 20% of your category. Your overall time of 01:23:45 is impressive, especially considering your total running time of 00:39:12, which is 02:32 faster than average. Youâve got the runnerâs edge, and it shows! đââïžđš
However, it seems like you had a bit of a pacing issue, particularly during your first run. At 00:05:43, you were 01:09 slower than average, which may have cost you some precious seconds later on. Starting a bit too conservatively can throw off your rhythm, but don't worry, we've got strategies to fix that. Overall, you shine in running segments while needing to build strength in specific exercises. Remember, âStrength doesnât come from what you can do. It comes from overcoming the things you once thought you couldnât.â Keep that in your pocket! đ„
Segments to Improve:
Now, letâs dive into those segments that could use a little TLC:
- Sled Pull (00:05:26) - This segment was 00:36 slower than average. Focus on your technique and strength. Try practicing with a sled twice a week. Start with lighter weights to perfect your form and gradually increase to your competition weight. Consider incorporating single-leg deadlifts to enhance your posterior chain strength, which is crucial for this movement.
- Ski Erg (00:05:10) - Being 00:46 slower than average here suggests you could benefit from technique refinement. Work on your stroke efficiency; aim for a more explosive pull while maintaining a consistent rhythm. Incorporate interval training on the Ski Erg for 20 seconds on, 40 seconds off, for a total of 10 rounds. This will build your endurance and explosiveness.
- Sandbag Lunges (00:05:26) - Slow by 00:29, this could be an area for improvement. Focus on depth and control. Add weighted lunges to your training, ensuring you maintain an upright torso. Consider using a box lunge drill to enhance your stability and strength. Perform 3 sets of 10 lunges each leg with a focus on explosive movement.
- Wall Balls (00:06:35) - At 00:19 slower than average, it seems you're holding back a bit. Make sure to engage your core and use your legs more. Practice high-rep wall ball workouts (15-20 reps) and add in some front squats to build leg strength. Aim for a fast cycle to make each rep feel lighter.
- Sled Push (00:03:14) - Slower by 00:22, you might need to work on your explosive power. Add in some plyometric exercises, like box jumps, to build that necessary drive. Also, practice pushing the sled with varying weights to simulate race conditions.
- Rowing (00:05:15) - Being 00:29 slower than average here indicates thereâs room for improvement. Focus on your stroke rate and power application. Try high-intensity interval training on the rower for 500m sprints followed by a rest. This will help you build both endurance and power.
Race Strategies:
When it comes to racing, remember that transitions matter! Your roxzone time of 00:06:58, which is 00:16 slower than average, indicates you could benefit from faster transitions. Practice transitioning between exercises in your training sessions. Focus on maintaining your heart rate while managing your gear efficiently. If you can shave off even a few seconds in each transition, it can add up significantly over the course of the race!
Also, when starting each running segment, aim for a consistent pace rather than going out too fast or too slow. Your best lap of 00:04:27 shows your potential; just keep that energy flowing into your runs! âThe only way to prove you are a good runner is to keep running.â Embrace that mantra! đ
Conclusion:
Giulio, youâve got the talent and the drive to elevate your performance even further. Focus on the areas mentioned, and make those segments your new playground. Remember, every time you hit the gym or the road, youâre not just training; youâre building the future version of yourself. âYou are never too old to set another goal or to dream a new dream.â Keep pushing yourself, and letâs crush that next race! đȘđ„
Stay strong, stay focused, and keep training hard! Youâve got this! - The Rox-Coach