Zanoletti Chiara Hyrox Result

Overall Performance:

Hey Chiara! First off, congrats on completing the 2024 Milan Hyrox! Finishing in the top 71% overall and top 70% in your age group is no small feat. You've shown some solid grit out there! 💪

Your overall time of 01:44:53 indicates that you definitely have the potential to excel further. However, when we look deeper, it seems like your running profile might need a bit of polishing—your total running time of 00:58:15 is about 5:16 slower than average for your cohort. This suggests you might be leaning more towards strength than speed. But don’t worry; we can fix that!

Looking at your pacing, it seems like you kicked off strong with Running 1 at 00:06:07 but then slowed down significantly in the subsequent segments. It’s like you were a cheetah at the starting line but turned into a tortoise halfway through! 🐢 Let’s work on maintaining that initial energy a bit longer and keeping your runs more consistent.

Segments to Improve:

• Running 2 (00:07:30): You lost quite a bit of time here, which can be partially attributed to fatigue setting in. Focus on endurance training and maintaining a steady pace. Try long runs at a conversational pace to build your stamina.
• Wall Balls (00:06:59): This segment was slower than the average. Consider incorporating more explosive movements into your workout, like medicine ball slams and squat jumps. Form is key here—aim for a full range of motion and ensure your feet are planted shoulder-width apart for maximum power.
• Overall Running Time: Since your total running time indicates a need for improvement, let's integrate interval training into your routine. High-Intensity Interval Training (HIIT) sessions can help improve your speed. For instance, do 400m repeats at a pace faster than your race pace, and then recover with a slow jog or walk in between. Aim for 6-8 repeats.

Specific Drills and Techniques:

• Endurance Building: Incorporate a weekly long run, gradually increasing your distance. Aim for a slow but steady pace. This will help you build the endurance needed to maintain speed throughout the race.
• Speed Work: Twice a week, perform interval training (e.g., 5x800m at a pace that feels challenging but manageable, with rest periods in between). You should also consider tempo runs to help improve your lactate threshold.
• Strength Training: Focus on compound lifts like squats, deadlifts, and bench presses to build overall strength, especially in your legs and core, which will help you power through running and exercises like wall balls and sled pushes.
• Wall Ball Technique: Pay attention to your form during wall balls. Keep your elbows high, and use your legs to generate power. Try practicing wall balls with a lighter weight to refine your form before moving back to your race weight.

Race Strategies:

• Pacing: Start strong but aim for a more even pacing strategy. Try to maintain a consistent speed throughout each running segment. Use a watch or app to keep track of your splits.
• Transitions: Your Roxzone time suggests you could benefit from quicker transitions. Practice switching from one exercise to the next at home. Set up a mini circuit and time yourself, focusing on efficiency.
• Mindset: Stay mentally focused. Visualize your race beforehand and remind yourself that you’ve trained for this. A positive mindset can be just as powerful as physical preparation.

Conclusion:

Chiara, you’ve already proven you’ve got what it takes to tackle a Hyrox race! With a few tweaks to your training and race strategy, you can definitely push your performance to the next level. Remember, “The only bad workout is the one that didn’t happen.” Keep that in mind when the motivation dips! 💥

Also, if you ever feel like you’re not making progress, just remember: “You don’t stop lifting when you get old; you get old when you stop lifting!”

Keep grinding, stay focused, and let's turn those weaknesses into strengths. You’ve got this! Keep pushing, and I’ll be here cheering you on! - The Rox-Coach