Pasquini Gloria Hyrox Result

Overall Performance:

Gloria, you tackled the 2024 Milan Hyrox with the heart of a lion! Finishing in 1:31:21, you landed in the top 38% overall and 42% in your age group. Your total running time of 46:20 shows you're more of a runner, clocking in a solid 23 seconds faster than the average. However, the splits tell a story of pacing and strength that we need to fine-tune. Starting with a slower pace on Running 1 might have cost you some precious seconds, while your strong performance in later runs indicates that you have endurance and speed to spare. Think of it this way: you’re like a fine wine—better with time! 🍷

Segments to Improve:

Now, let’s dig into those segments where there’s room for improvement. Remember, every champion was once a contender that refused to give up. Here are the main areas to focus on:

• Sandbag Lunges (5:15): This segment was 23 seconds slower than average. To improve, incorporate weighted lunges into your training. Focus on form—keep your chest up, core engaged, and take a big step forward. Try doing sets of 10-15 reps with a progressively heavier sandbag. You can also use walking lunges to enhance your endurance and strength in this movement.
• Wall Balls (5:01): Only 1 second faster than average, but you can definitely crank this up a notch! Practice high-rep wall balls to increase your efficiency and power. Focus on a fluid motion—squat, throw, catch, repeat. Aim for 25-30 reps per set, and work on your explosiveness by doing jump squats in between sets.
• Ski Erg (5:28): This was 20 seconds slower than average. It’s all about technique here! Work on your pull technique by ensuring you’re using your legs and core, not just your arms. Try interval training on the Ski Erg—30 seconds of max effort followed by 30 seconds of rest, repeated for 10-15 rounds. This will build your power output and endurance.
• Roxzone (7:17): Spending too much time here means you need to work on your transitions. To speed things up, practice quick transitions between exercises. Set up a circuit that mimics your race and time how long it takes you to move from one exercise to the next. Aim to shave seconds off your transitions with each practice. Remember, "Time is what we want most, but what we use worst." - William Penn.

Race Strategies:

Now, let’s strategize for your next race. First, consider pacing. Starting off on the slower side for your first running segment is a common tactic, but it can also lead to lost time. For your next race, aim for a more consistent pace across the running segments. This can be achieved by implementing a negative split strategy, where you run the second half of the race faster than the first.

In addition, during transitions, keep your mind focused and organized. Lay out your gear in a way that allows for quick access. Think of it as a race pit stop—every second counts! If you're struggling with a specific exercise, visualize yourself completing it perfectly before you even start. Remember, "You’re not here to be average; you’re here to be awesome!" 💥

Conclusion:

Gloria, your performance in Milan was impressive, and with some adjustments, you can unlock even greater potential. Remember, Hyrox is a test of both strength and endurance, and you’ve got the running side down pat. Now, it’s time to beef up those strength segments and hone your transitions. Training hard now means racing easy later—embrace the grind! 💪

Stay focused, stay hungry, and remember: "The only way to achieve the impossible is to believe it is possible." Your next race will be even more spectacular—keep pushing those limits and let’s make it happen! You’ve got this, and I’m here to help you every step of the way. See you in the roxzone! - The Rox-Coach