Graziano Angela Hyrox Result

Overall Performance:

Angela, first off, a big shout-out for finishing in the top 50% of a competitive field at the 2024 Milan Hyrox event! Your overall time of 01:35:35 is impressive, especially considering your total running time of 00:44:35, which is a solid 3:57 faster than average. This showcases that you have a runner's edge, and we want to capitalize on that. However, it seems you might have started a bit too slow, especially in your first running segment, which was 1:17 slower than the average. This pacing could have affected your overall momentum. The goal now is to balance that running proficiency with improved strength in the workout stations. Remember, “You’re not a drop in the ocean; you’re the entire ocean in a drop.” - Rumi. Let’s channel that ocean power!

Segments to Improve:

• Wall Balls (00:07:11): This is where you can make the most significant improvements. To boost your performance here, aim for high-rep wall ball workouts. Try this: 3 rounds of 15-20 reps, focusing on explosive power from your legs. Maintain a strong core and ensure you are fully extending your arms overhead. Incorporate some squat depth drills to get your legs more accustomed to the motion.
• Sled Pull (00:06:45): Heavy sled pulls can be a game-changer. Incorporate sled pulls into your routine, aiming for 3 sets of 20-30 meters with a weight that challenges you but allows for good form. Focus on using your legs and keeping your hips low to maintain power. Don't forget to practice transitions, as they can slow you down!
• Sandbag Lunges (00:05:45): Work on your lunging technique. Try weighted lunges with a focus on depth and stability. A great drill is walking lunges for distance or sets of 10-15 reps per leg. Also, consider adding some dynamic stretching and mobility work to strengthen your hips and hamstrings.
• Burpees Broad Jump (00:07:06): This one can be a cardiovascular and muscular endurance killer. To improve, break it down into segments. Practice 5 burpees followed by a broad jump for distance. Aim for 5 rounds with quick rest periods. Focus on maintaining a consistent rhythm and reducing your transition time between exercises.

Race Strategies:

During your next race, consider adopting a more aggressive pacing strategy. Start with a strong first run to build momentum, then focus on maintaining that pace through the workout stations. Don’t be afraid to push during the Sled Push and Pull, as they can serve as a recovery of sorts after the runs. Keep an eye on your transitions; shaving off a few seconds here can make a big difference. Remember, it’s about playing the long game. “Pain is temporary; pride is forever.” So, dig deep when it counts!

Conclusion:

Angela, you have the potential to turn these segments into strengths with focused training. Remember, every workout is a step closer to your goals. Incorporate these strategies, and you’ll see those numbers drop in no time. Keep pushing your limits, and don’t shy away from that discomfort—it’s where growth happens! “You can’t hurt me,” as Goggins says. Let’s embrace that warrior mindset and make the next race even more epic! You’ve got this! 💪💥

Stay strong, stay focused, and keep crushing it. I’m here to support you through every rep and every run. Until next time, keep hustling! - The Rox-Coach