Angelo Santos, Elia Mecacci Hyrox Result

Overall Performance:

Angelo Santos and Elia Mecacci, you both put on a solid display of grit during the 2025 Sydney Hyrox competition! Finishing with an overall time of 01:25:22, you landed in the top 64% of 1355 athletes and 68% in your age group. That's no small feat. Your total running time of 44:48 shows that you’ve got some strong running legs, clocking in 3:50 faster than average. With a best running lap of 04:32, you both demonstrated decent pacing but could still optimize your transitions and strength-based segments. Remember, Hyrox is a hybrid beast; it's not just about running fast but also about being strong and efficient during those transitions. You've got the speed, now let’s tighten up those strengths! 💪

Segments & Race Analysis:

Breaking down your performance, the segments reveal both your strengths and areas for improvement. The running segments showed you both have a good engine, but it seems like you started off a bit too fast with Running 1 at 04:34, which is 49 seconds slower than the average. This means you might have drained some energy early on. Your subsequent laps were also slower than average, especially Running 3 and Running 4, where you fell behind the pack. However, you shined during the Ski Erg and Burpees Broad Jump, ranking in the 84th and 91st percentiles, respectively. These are your strengths! But let’s not forget the transition times, which were notably slower than average—this is where you can shave off some critical seconds in future races.

Segments to Improve:

Now let’s dive into the segments where you can cut down your time and build your strength. Here’s the breakdown:

• Sandbag Lunges: Potential Improvement: 01:15 (From 05:15 to 04:00) - Focus during training: 45%
• Burpees Broad Jump: Potential Improvement: 00:42 (From 04:19 to 03:37) - Focus during training: 25%
• Rowing: Potential Improvement: 00:27 (From 05:10 to 04:43) - Focus during training: 16%
• Farmers Carry: Potential Improvement: 00:16 (From 02:06 to 01:50) - Focus during training: 9%

1. Sandbag Lunges: To improve this segment, aim for a combination of strength and endurance. Focus on high-rep, low-weight lunges to build muscle endurance, then progressively increase your load. Try doing 4 sets of 12-15 reps with a sandbag, focusing on form and maintaining a strong core. Incorporate lunges into your weekly routine, ensuring you practice transitioning from running to lunges without losing momentum.

2. Burpees Broad Jump: This segment is all about explosiveness! Work on your vertical jumps and broad jumps, aiming for 3 sets of 10 explosive jumps followed by a burpee. Ensure you’re landing softly and using your arms to propel your body forward. Consider including plyometric training in your routine to enhance your power output.

3. Rowing: The rowing machine is a fantastic full-body workout but can often be overlooked. Spend time focusing on your form; maintain a strong back and engage your core. Incorporate interval training on the rower—alternate between 30 seconds of all-out effort and 1 minute of steady rowing. This will help improve your stamina and speed.

4. Farmers Carry: This segment requires grip strength and core stability. To improve, integrate farmers carries into your routine, focusing on heavier weights for shorter distances. Aim for 4 sets of 30-50 meters with a weight that challenges you. Keep your shoulders back and your core engaged to maximize efficiency.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Start with a steady pace in your initial running segment. Avoid going out too fast; you want to conserve energy for the later stages of the race. Remember, it’s a marathon, not a sprint!
• Transitions: Focus on swift transitions. Practice moving efficiently between exercises during your training. Set a timer and work on reducing your transition times; every second counts!
• Hydration and Fuel: Make sure to hydrate adequately before and during the race. Consider trying energy gels or chews to maintain your energy levels throughout the event.
• Positive Mindset: Keep your mindset strong. Remind yourselves that you can push through discomfort. As David Goggins would say, “Stay hard!”

Conclusion:

Angelo and Elia, your performance in Sydney was commendable, but we’re just getting started. With the next races on the horizon—HYROX Perth on September 5 and 6, and Cigna Healthcare HYROX in Hong Kong on July 26—you have ample opportunity to apply these insights and come back stronger. Remember, every setback is a setup for a comeback. Keep pushing your limits, and don’t forget to have fun along the way. And hey, if you can survive a wall ball workout, you can survive anything! 💥

Let’s go crush those upcoming races and show everyone what you’ve got! You both are capable of great things. Keep grinding, and always remember: “The only easy day was yesterday.” Now, get out there and make it happen! 💪🏆

— The Rox-Coach