Tognazzo Helena Hyrox Result

Overall Performance:

Helena, congrats on completing the 2024 Milan Hyrox! Finishing in the top 50% overall and top 60% in your age group is a solid achievement. With a time of 01:35:24, you showcased both endurance and determination, but there’s definitely room for improvement! Your pacing strategy seems to have started a bit too conservatively, particularly in the first running segment, which was 1:02 slower than average. It’s crucial to find that sweet spot where you're not burning out early but also not holding back too much. Given your total running time of 49:54, which is 1:26 slower than average, it looks like you might lean more towards a strength profile. This means we should work on enhancing your running performance while maintaining that solid strength base. Remember, just like David Goggins says, “You are not going to die because you are tired.” So let’s push past those limits! 💪

Segments to Improve:

• Running 1 (00:06:23): This was significantly slower than average. To improve your pacing, incorporate interval training. Try 800m repeats at a pace slightly faster than your goal race pace. Aim for 4-6 repeats with rest periods of 2-3 minutes.
• Wall Balls (00:05:47): This was 18 seconds slower than average. Focus on your form and technique here. Use a lighter ball if necessary, and work on your squat depth and explosive power. Incorporate a drill where you do 3 sets of 15-20 wall balls with a focus on speed and accuracy. A tip: make sure you catch the ball at the apex for a smoother transition!
• Roxzone (00:08:25): Spending 48 seconds longer than average here indicates a need for improved transition times. To tackle this, practice your transitions in training. Set up mock stations for each exercise and time your transitions. Aim to reduce this time gradually. Think of it as a relay race: you’re only as fast as your slowest teammate—so be your own fast teammate!
• Running 4 (00:06:52): This was also slower than average. This segment follows intense exercises, so work on your stamina by incorporating brick workouts—run immediately after a strength session. Try a 5k run at a steady pace right after a high-intensity circuit. This will help you adapt to the fatigue.

Race Strategies:

During your next race, think about pacing and transitions. Start the first running segment at a pace you can maintain rather than one that feels too slow—say, aim for a 6:00 min/km pace to begin. As you progress, use the latter running segments to gauge your effort against how you feel. If you have gas left in the tank, let it rip! In your transitions, visualize each movement and treat them like mini-races themselves. The quicker you are in moving from one exercise to another, the more energy you’ll conserve for the next run. Remember, like Jocko Willink says, “Discipline equals freedom.” So, disciplined transitions lead to freedom in performance! 🏆

Conclusion:

Helena, your performance at Hyrox Milan is just the beginning. Each segment is a learning opportunity, and with targeted training, you can transform weaknesses into strengths. Embrace the grind, and remember that every second you cut from your time is a testament to your hard work. You’ve got this! As you prepare for your next race, keep in mind: “The only easy day was yesterday.” So let’s put in the work today, and get ready to crush it in the next competition! 💥

Stay motivated, stay focused, and remember that every workout is a step towards greatness. I’m here to help you unleash your full potential. Let's go, Helena! The Rox-Coach is in your corner! 💪