Lombardo Pierpaolo Hyrox Result

Overall Performance:

Pierpaolo, congrats on completing the 2024 London Hyrox! Finishing in the top 82% overall and top 86% in your age group is no small feat, especially competing against 2,309 athletes. With an overall time of 01:40:56, you showcased solid running endurance, clocking in a total running time of 00:41:57, which is a notable 07:26 faster than average. This indicates you have a strong runner profile, which is fantastic! However, it seems like your pacing on the first running segment may have cost you some valuable seconds. Starting off at 00:05:51 was a bit slower than average, possibly leading to a more challenging middle of the race, where you did pick it up in the subsequent segments.

Your performance across the board shows that you can certainly hold your own on the running front, but some of the strength-based segments need a little more attention. Remember, Hyrox is about being a well-rounded athlete—think of it as a buffet of fitness. You’ve feasted on the running, but it’s time to spice things up with some strength training! 💪

Segments to Improve:

Let’s dive into the segments that have the most potential for improvement:

• Sandbag Lunges (00:09:05): This segment took you 02:47 longer than average, which is a significant time loss. Focus on improving your lunge technique to ensure you’re maximizing efficiency. Strengthen your core and legs with exercises like Bulgarian split squats, weighted lunges, and core stability drills. Aim for 3 sets of 10-12 reps for each lunge variation, and consider incorporating plyometric lunges for explosiveness.
• Sled Pull (00:07:03): Here, you were 01:08 slower than average. To enhance this, work on your pulling strength and technique. Use a harness and practice pulling heavy sleds over short distances. Incorporate rows and deadlifts into your routine to build upper and lower body strength. Aim for 4 sets of 6-8 reps on deadlifts and 3 sets of 10-12 reps on rows.
• Farmers Carry (00:03:35): Clocking in 01:02 slower than average suggests a need for grip strength improvement. Practice carrying heavy weights over various distances. Start with dumbbells or kettlebells, aiming for a distance of around 30 meters. Gradually increase the weight as you gain strength and confidence, aiming for 3-4 sets.
• Wall Balls (00:08:58): Tied for 00:47 slower than average, focusing on your squat depth and power transfer into the throw will help. Incorporate wall ball drills in your training, aiming for 3 sets of 15-20 reps. Pay attention to your form—keep your chest up, and engage your core!
• Rowing (00:05:35): Slightly slower by 00:26 than average. Improve your rowing technique by focusing on your drive and recovery phases. Incorporate interval training on the rower, aiming for 30 seconds of all-out effort followed by 1-minute recovery, repeating for 15-20 minutes.

Race Strategies:

Now, let’s talk strategy. When you’re in the heat of the race, it’s easy to get caught up in the adrenaline. Here are some techniques to help you maintain control:

• Pacing: Start conservatively. Your first run was a touch slower than average and may have set a challenging tone. Instead, aim for a consistent pace that you can maintain, particularly in the first half. Remember, it’s a marathon, not a sprint—unless you’re sprinting, then it’s still a marathon!
• Transitions: Your Roxzone time of 00:09:53 suggests you spent a bit longer transitioning than average. Work on minimizing downtime between exercises—practice quick changes in your training sessions to simulate race day. Think of it like a pit stop in a Formula 1 race, but with less oil and more sweat!
• Strength Endurance: During strength segments, focus on maintaining rhythm and breathing. This isn’t just about lifting; it’s about sustaining that effort through fatigue. Use the last few reps as a mental challenge—embrace the suck! As David Goggins says, “When you think you’re done, you’re only at 40% of your total potential.”

Conclusion:

Pierpaolo, you've got the heart of a lion and the legs of a gazelle! 🦁💥 Your running prowess is your strongest asset, but to take your Hyrox game to the next level, you need to build that strength foundation. Keep pushing those limits, embrace the grind, and remember that every rep counts. Jocko Willink once said, “Discipline equals freedom.” By focusing on these areas, you’re not just chasing a better time; you’re building a stronger, more resilient you. Keep that competitive spirit alive, and let’s turn those weaknesses into strengths! You’re on the right track—now let’s crush it in the next race! 🏆

Stay strong and keep hustling,

The Rox-Coach