Farina Veronica Hyrox Result

Overall Performance:

Hey Veronica! First off, congrats on your performance at the 2024 Milan HYROX event! Finishing with an overall time of 01:39:28 puts you in the top 61% of 672 athletes, and 111th in your age group is nothing to sneeze at! 🏆 Your total running time of 48:29 is impressive, being 2:10 faster than average. Looks like you’ve got some solid running chops!

However, your pacing shows a bit of inconsistency. Starting off with a slower-than-average first run at 6:45 is a classic rookie move—like wearing socks with sandals! 😅 You later picked up the pace, smashing the second run with a 5:23, but those ups and downs suggest you could benefit from a more consistent approach. Overall, your performance leans towards a runner profile, but there’s definitely room to beef up your strength game, especially in those zones that are dragging you down.

Segments to Improve:

• Wall Balls (00:08:39): Ouch! This was your slowest segment, sitting in the 96th percentile. Time to work on that squat and throw technique! Try incorporating high-rep wall ball workouts into your routine. Start with 3 sets of 10-15 reps, focusing on form—make sure your knees don’t cave in, and aim for a consistent height on the wall. Also, practice pacing; don’t go all out at the start—find a rhythm!
• Roxzone (00:09:40): This is your transition time, which was 1:42 slower than average. To speed this up, practice quick transitions between exercises. Set up a mock race and time yourself moving from one station to another, focusing on minimizing downtime. A good rule of thumb is to keep your gear organized and have a clear plan for when you finish an exercise—like a secret mission, but with less espionage and more sweat!
• Sled Pull (00:07:04): Coming in at 71st percentile, we need to work on that strength! Incorporate sled pulls and heavy rope training into your weekly workouts. Aim for 3-4 sets of 20-30 meters, focusing on explosive power. Remember, it’s all about driving those feet into the ground like you’re trying to outrun your last burrito!
• Sled Push (00:03:23): Another segment that needs love! Add sled pushes to your routine with progressive overload—start with lower weights and increase as you gain strength. Incorporate interval training; push for 30 seconds, rest for 30 seconds, and repeat.
• Ski Erg (00:05:36): You can improve your efficiency here too! Work on your technique with interval ski workouts, focusing on power output. Aim for 3-4 intervals of 1-minute max effort with 2-3 minutes of rest in between.
• Rowing (00:05:45): You’re in the 69th percentile here, but let’s make it even better! Implement steady-state rowing for endurance and interval sprints for power. Try 500m sprints followed by 2 minutes of easy rowing to build both strength and stamina.

Race Strategies:

During your next race, remember to:

• Start with a more controlled pace in your first run. Try to stay within 10-15 seconds of your target pace to conserve energy for later segments.
• Focus on breathing during strength segments—find a rhythm that allows you to maintain your performance without gassing out too soon. Think of it as a dance—just don’t do the robot unless you’re sure of your moves!
• Use the Roxzone wisely. Transition like a ninja—quick and efficient. Practice putting on and taking off gear smoothly, and plan your next move while you’re finishing the current exercise.

Conclusion:

Veronica, you have the potential to really crush your next race! With some targeted training and strategic pacing, you can turn those weaker segments into strengths. Remember, “The only bad workout is the one you didn’t do,” so keep pushing yourself. You’re already on the right track, and with a bit more focus, you’ll be climbing those ranks in no time! 💪

And hey, when life gets tough, just remember: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Now go get after it, and let’s show the next race what you’re made of! 💥

Stay strong and keep hustling—The Rox-Coach is here for you!