Overall Performance:
Riccardo, you absolutely crushed it at the 2025 Turin Hyrox event, finishing 4th in your age group out of 398 athletes! That’s the top 1%—talk about setting the bar high! 🏆 Your overall time of 01:02:48 is impressive, especially considering your total running time of 00:30:42, which is 01:22 faster than average. You’ve clearly got a runner’s profile, which gives you a solid advantage on the course.
However, let’s break down your pacing. Starting with a 00:04:24 on Running 1 might have been a bit conservative, putting you in the 41st percentile. You picked it up significantly after that, especially on Running 2, where you hit a stellar 00:03:31! That’s the kind of speed that not only gets you to the finish line but leaves other competitors in the dust. But remember, pacing is about finding that sweet spot where you can maintain your speed across all segments without burning out too early. Your performance suggests that with a slight recalibration of your start, you can optimize your overall pacing strategy.
Segments to Improve:
Now, let’s tackle the segments where there’s room for improvement. The Sled Push (00:02:35), Sled Pull (00:04:01), and Sandbag Lunges (00:03:53) all have potential to become your strengths with some focused training. Here’s how you can elevate these areas:
- Sled Push: This is a big one. Incorporate heavy sled pushes into your weekly routine. Aim for 4-6 sets of 20-30 meters at maximal effort. Work on your driving technique—keep your hips low, and push through your heels. Adding resistance bands to your leg workouts can help build the specific strength needed for this.
- Sled Pull: Similar to the sled push, you want to make this a staple. Focus on technique first—keep your core tight and pull from your hips. Use a weight that challenges you, but doesn’t compromise your form. Try 4-5 sets of 30-40 meters. You can also include TRX rows to build upper body strength, which is crucial for this segment.
- Sandbag Lunges: These require both strength and endurance. Incorporate lunges with a weighted vest or sandbag to simulate race conditions. Start with 3 sets of 10-15 lunges per leg, focusing on form. Also, consider integrating tempo lunges—where you take 3 seconds to lower and 1 second to rise—to build strength and stability.
Remember, post-exercise fatigue from these strongman segments can affect your running. Incorporate active recovery strategies, like light jogging or dynamic stretches, right after heavy lifts to help transition back into running smoothly.
Race Strategies:
During the race, it’s all about strategy. Here are a few tips to keep you sharp:
- Pacing: Start a bit faster than you did in Running 1, but not so fast that you gas out. Aim for a 00:04:00 pace to set a strong rhythm for the rest of the race.
- Transition Time: Your Roxzone clocked in at 00:05:09, which is slower than average. Work on quick and efficient transitions between exercises. Practice a fluid routine so you can glide into the next segment without hesitation.
- Mindset: Channel your inner David Goggins—embrace the grind! When the sleds start feeling heavy or the lunges burn, remind yourself of why you’re here: to push your limits and become the best version of yourself. “The only way to get better is to get comfortable being uncomfortable.”
Conclusion:
Riccardo, you’re already performing at an elite level, and with these targeted improvements, you’ll only get stronger! Remember, every segment is an opportunity to turn weaknesses into strengths. Embrace the process, keep your mind sharp, and attack each workout with the ferocity of someone who just drank three cups of coffee! 💥
Stay committed, stay focused, and keep that competitive spirit alive. You’ve got this! “It’s not about the legs, it’s about the heart.” You’re on your way to breaking even more barriers. I’m here to help you every step of the way—let’s get after it! 💪
— The Rox-Coach