Gemello Stefano Hyrox Result

Overall Performance:

Stefano, you absolutely crushed it at the 2024 Marseille Hyrox! Finishing 132nd overall out of 1504 athletes puts you in the top 8%, and ranking 40th in your age group is no small feat—top 9% out of 416 competitors! Your overall time of 01:07:39 is impressive, especially when you consider that your total running time of 00:32:49 is 01:39 faster than the average. This suggests that you have a solid runner's profile, which is a fantastic strength in this competition. However, your pacing at the start could use some refinement; you started off too slow in the first running segment. Remember, life is like a race—sometimes you gotta hit the ground running! 🏃‍♂️💨

While you're strong on the run, there are some segments where we can turn that potential into performance gold. Let’s dive into the areas that need some love to elevate your game even further. After all, you want to be more than just a decent athlete—you want to be a Hyrox warrior!

Segments to Improve:

• Sled Pull (00:04:28) - This was a significant time loss of 00:44 slower than average. Your form may need some work here. Focus on your hip hinge and engage your core. Practice with lighter weights before progressing to heavier ones.
• Drill: Use resistance bands to mimic the pulling motion, focusing on maintaining an upright posture and core engagement.
• Technique: Ensure you’re pulling with your legs as much as your arms—imagine you’re trying to “scoot” the sled towards you!
• Wall Balls (00:05:17) - At 00:32 slower than average, this is an area that needs urgency. Keep your elbows high and aim for full depth in your squats. This will ensure you’re generating power for a better throw.
• Drill: Practice wall balls with a lighter medicine ball to master the technique before increasing the weight.
• Technique: When catching, absorb the ball into your squat. Think of it as a dance—catch, squat, thrust, repeat!
• Rowing (00:04:41) - A 00:18 slower performance means we need to boost your rowing efficiency. Focus on your stroke rate and ensure you're driving with your legs first, followed by your back and arms.
• Drill: Utilize intervals on the rowing machine. Go hard for 500m, then rest, and repeat—this will build stamina and speed.
• Technique: Remember, it’s all about rhythm. If you’re not rowing like a smooth jazz musician, you’re doing it wrong!
• Sled Push (00:02:22) - While only 00:01 faster than average, honing your technique can shave off precious seconds. Use a stance that allows you to push through your heels and keep your core tight.
• Drill: Find a flat surface with a sled and practice pushing it for short distances, focusing on explosiveness and form.
• Technique: Keep your head up and chest proud—think like you’re leading a parade, not pushing a sled!

Race Strategies:

During your next race, consider the following strategies:

• Start Strong: While you are a great runner, don’t hold back too much at the beginning. Starting at a moderate pace can help you settle in while still making up lost time in the opening lap.
• Transitions: The time spent in the roxzone was 00:05:50, which is 01:12 slower than average. Work on your transitions between exercises. Keep a clear plan for how you will exit one station and enter the next. Maybe even practice it a few times in training.
• Stay Hydrated: It’s easy to forget to hydrate during a race. Make a conscious effort to drink during your roxzone time—think of it as topping off your fuel tank!
• Positive Mindset: Lastly, remember to keep your head in the game. As David Goggins says, “The only way to get better is to embrace the suck.” Embrace the grind and keep pushing forward!

Conclusion:

Stefano, you’ve got the talent and the potential to take your Hyrox game to the next level. With a bit of focus on those key segments and refining your race strategies, you’ll be well on your way to smashing your personal bests. Remember, improvement doesn’t come from comfort zones—it comes from pushing your limits. So, let’s get to work and show that sled who’s boss! 💪

As you tackle these challenges, keep in mind: “Success is no accident. It is hard work, perseverance, learning, studying, sacrifice, and most of all, love of what you are doing.” Now get out there and crush it, Stefano! You’ve got this! 💥

Yours in fitness,

The Rox-Coach