Gravina Alessia Hyrox Result

Overall Performance:

Alessia, you crushed it out there in Milan! Finishing in the top 17% overall is no small feat, and being in the top 20% of your age group is a testament to your hard work and dedication. Your overall time of 01:36:50 is solid, especially with a total running time that’s 3:44 faster than average. Clearly, you've got those runner legs! 🏃‍♀️

However, it looks like you started off a bit too slow with Running 1, which was a full 1:11 behind average. Maybe you were just waiting for the rest of the pack to catch up? This pacing might have thrown off your rhythm in those early stages. The good news is you picked it up later, especially in Running 8 where you absolutely crushed it with a 4:37 lap (1st percentile!). You're definitely more of a runner, but you’ve got some areas in strength that need a bit of love.

Segments to Improve:

• Burpees Broad Jump (00:08:55): This segment could use some serious TLC. You're in the 95th percentile, meaning most of the competition is leaving you in the dust here. Try incorporating high-intensity interval training (HIIT) sessions with a focus on explosive movements. Work on strict form for burpees and practice broad jumps with a focus on landing softly to protect those knees. A great drill is the “Burpee Box Jump” where you combine burpees with a box jump to build explosive power.
• Wall Balls (00:05:48): Another area that slowed you down. Consider practicing your wall ball technique to improve your accuracy and power. Focus on getting low into your squat and using your legs to propel the ball instead of just your arms. Aim for a wall or target that’s slightly above your head and practice for reps. A good drill is to do “Weighted Squats” to build leg strength and endurance.
• Sled Push (00:03:36): You were 40 seconds slower than average. To improve here, work on your leg drive and body positioning. Practice pushing a sled at varying weights with a focus on maintaining a low stance. You can also incorporate “Hill Sprints” into your routine to build explosive strength and power for those pushes.
• Sled Pull (00:06:29): Similar to the sled push, you can work on your grip strength and leg drive here. Focus on your core engagement and maintaining a strong posture while pulling. You might want to include “Resistance Band Rows” to strengthen your upper back and arms, which will help with pulling mechanics.
• Sandbag Lunges (00:05:36): You were slower than the average here too. Consider practicing lunges with a sandbag to build strength and endurance. Focus on your form; keep your chest up and engage your core. Try incorporating “Walking Lunges” and “Sandbag Carries” into your routine to build endurance and strength. This will help maintain your pace during the race.
• Roxzone (00:08:01): Let’s not forget about those transition times! You spent a bit more time in the Roxzone than the average athlete. To improve, practice transitioning between exercises in a more fluid manner. Set up a mock race at the gym and practice your transitions between exercises. The faster, the better! It’s like a dance party, but with more sweat and less music! 💃

Race Strategies:

• Pacing: Start strong but not too strong, Alessia! Keep an eye on your splits and try to find a rhythm that you can maintain throughout the race. You have the legs to pick it up later, so don’t feel the need to sprint out of the gate.
• Breathing: During the more strenuous segments like the sled push and burpees, focus on your breathing. Inhale for two counts, exhale for two counts to keep your energy levels up.
• Visualize: Before the race, visualize each segment in your mind. Picture yourself nailing those burpees and crushing the wall balls. This mental preparation can make a huge difference.
• Stay Hydrated and Fuel Up: Make sure you're properly hydrated and have a good meal before the race. Think of your body as a car; you wouldn’t run a Ferrari on empty, right?

Conclusion:

Alessia, you’ve got the foundation to build upon, and with these tweaks, you can turn those segments into strengths that will elevate your performance even higher! Remember, “Success is the sum of small efforts, repeated day in and day out.” Keep pushing your limits, and don’t shy away from tough workouts. The only bad workout is the one that didn’t happen!

So, lace up those shoes, grab that sandbag, and let’s get to work! You’ve got this, and I’m here cheering you on every step of the way! 💪💥

Your Rox-Coach is ready to help you smash those goals!