Overall Performance:
Alessandro, your performance in the 2025 Turin Hyrox was impressive, placing you in the top 39% of your age group with an overall time of 01:19:31. Thatâs solid! You showed you have a solid running profile, finishing with a total running time of 00:35:58, which is 03:59 faster than the average. Clearly, you can run! However, your pacing strategy in the first running segment (running 1: 00:05:08) was a bit off, coming in 00:47 slower than average. It seems like you started a bit too conservatively, which may have impacted your momentum throughout the race. Remember, in Hyrox, pacing is keyâlike a good joke, timing is everything! đ
With a best running lap of 00:04:06 in running 3, you showcased your potential, but youâll need to balance that running strength with some serious gains in the strength segments. Letâs face it: you can't just outrun the weights! Your segments show that you have some work to do with the sled push, sled pull, and wall balls, which were your slower areas. It's like trying to outrun a bear; you need to be both fast and strong to survive the Hyrox wilderness! đȘ
Segments to Improve:
- Burpees Broad Jump: 00:05:47 (01:00 slower than average)
This segment was a real anchor, holding back your overall time. To boost your performance here, focus on plyometric training. Incorporate exercises like box jumps, jump squats, and burpee variations into your routine. Aim for explosive movements that mimic the burpees, and practice doing them in a circuit to build your endurance.
- Sled Pull: 00:05:30 (01:00 slower than average)
The sled pull is a beast, and itâs clear you need to embrace that beast! Focus on building strength in your posterior chain. Deadlifts and bent-over rows will do wonders! Train with lighter sled weights for speed and gradually increase as you build stamina. Form is crucial: ensure your back is straight and legs are driving the power.
- Sled Push: 00:03:34 (00:53 slower than average)
Another tough segment! Practice with heavier weights at lower speeds to build raw power. Incorporate pushing drills into your routine, involving both short bursts and longer pushes. The key here is to keep your core tight and maintain a steady posture throughout the movement. Think of it like pushing a stubborn friend out of the wayâfocus and determination!
- Wall Balls: 00:06:04 (00:12 slower than average)
Wall balls can turn a race into a wall of pain! Focus on your squat depth and the explosiveness of your throw. Use a heavier ball for strength training, and incorporate squat variations to improve your leg strength. Consistency is key hereâlike that one friend who always shows up late but still brings pizza!
- Sandbag Lunges: 00:04:48 (00:10 slower than average)
Sandbag lunges can be tricky, especially when fatigue sets in. Ensure youâre maintaining proper form and focus on your breathing. Incorporate weighted lunges into your routine, varying between forward and reverse lunges to engage different muscle groups. Add in some core work to stabilize your movements.
Race Strategies:
- Pacing: Start your first run at a slightly higher intensity. Donât be afraid to set the tone early! Adjust your pace based on how you feel in the first few minutesâif youâre feeling good, push it!
- Transitions: Your roxzone time (00:06:22) showed room for improvement. Practice transitioning quickly between exercises. Set up a mock race environment where you can simulate transitions and work on your speed. Remember, every second counts, and the only thing slower than you in the transition is a sloth on a Sunday stroll!
- Nutrition & Hydration: During training, focus on your nutrition. Ensure youâre fueling your body adequately before the race and stay hydrated. A well-fueled body is like a well-oiled machineâready to crush the competition!
- Mindset: Keep a strong mental game. Visualize your success, and remember that discomfort is just a part of the process. As David Goggins said, âYou are stopping you, you are giving up instead of getting hard.â Embrace the grind! đ„
Conclusion:
Alessandro, youâve got a solid foundation to build on! With your running strength and a little work on those strength segments, youâre poised to make significant improvements in your next Hyrox race. Remember, every setback is a setup for a comeback! Keep pushing, keep training, and soon enough, youâll be the one setting the pace for others to follow. And hey, if all else fails, just remember to run like thereâs a bear behind you! đ
Stay strong, stay motivated, and keep crushing those goals! This is just the beginning of your Hyrox journey. Iâm here to help you every step of the wayâletâs unleash your inner beast! - The Rox-Coach