Overall Performance:
Fabio, you crushed it out there in Turin! Finishing with a time of 01:28:25 puts you in the top 60% of your age group, which is nothing short of impressive considering the competitive field of 241 athletes. Your total running time of 40:37 is a standout feature of your performanceâyou're clearly a runner at heart, posting a time that's 3:12 faster than average. This indicates that your endurance is solid, but we need to build on that strength to make sure youâre not just a great runner, but a well-rounded Hyrox athlete.
However, letâs talk about pacing. Your first running segment was a bit of a slow starter at 6:08âover a minute slower than average. This could have set you back and impacted your transitions. Remember, every second counts, and starting with a slower pace might have left you playing catch-up. But donât sweat it; we can work on that! Your average running split improved significantly in the latter segments, which tells me that you found your rhythm. Just like Goggins says, âThe only way to get better is to get uncomfortable.â So letâs get you uncomfortable in training, shall we?
Segments to Improve:
Now, letâs pinpoint those segments that need a little TLC.
- Burpees Broad Jump (00:06:52) - This was the slowest segment, being 1:16 slower than average. Burpees can be a killer, but they can also become your best friend with some practice. Work on your explosiveness and efficiency here. Try doing sets of burpees with a focus on minimal ground contact time. A great drill is the âBurpee Box Jumpââdo a burpee and then immediately jump onto a box. This will build your explosiveness.
- Sandbag Lunges (00:05:47) - You lost 26 seconds here compared to average. Lunges are all about form and stability. Add weighted lunges into your routine, focusing on keeping your torso upright and driving through the front heel. Try doing walking lunges for distance, and incorporate a pause at the bottom to increase time under tension. Consider doing lunges on unstable surfaces to challenge your balance!
- Sled Push (00:03:22) - You were 22 seconds slower than average here. Sled pushes are about power and technique. Make sure your stance is wide and your back is straight. Add in some heavy sled pushes in your training, and switch it up with some lighter, faster pushes to build speed and strength. A game-changer is to add a âpush and sprintâ drill: push the sled for 10-15 meters, then sprint 20 meters right after. This will help you recover your breath and keep your pace up.
Also, letâs not forget about that Roxzone time of 9:01, which was 1:51 slower than average. We need to tighten that up! Focus on improving your overall fitness level and practice your transitions. Set up mock transitions during your training sessions to simulate that race environment. The goal is to reduce the time spent resting, which means the less time you look like youâre contemplating life at the water station, the better! đ
Race Strategies:
During the race, consider these strategies:
- Pacing: Start slightly faster on your first runâaim for a pace closer to your average for the second and third running segments. Feel it out, but donât let the adrenaline make you go too wild.
- Transitions: Practice quick changes between exercises. Visualize what you need to do next while youâre finishing the current exercise to save precious seconds.
- Mindset: Embrace the discomfort. When the burpees or sled pushes feel heavy, remind yourself that âthe pain you feel today will be the strength you feel tomorrow.â Let that fuel you! đȘ
Conclusion:
Fabio, youâve got the foundation to be a powerhouse in this sport! Youâre already a faster runner, and with some targeted strength training, youâll become a well-rounded competitor. Remember, the journey to greatness is paved with sweat, grit, and a few laughs along the way. So, letâs get to work! And donât forget, âYouâre not here to be average; youâre here to be awesome!â
Keep pushing the limits! Iâm here to help you every step of the way. Letâs turn those weaknesses into strengths and get you ready to crush your next Hyrox event! đ„
Yours in strength and endurance,
The Rox-Coach