Bernardi Giulia Hyrox Result

Overall Performance:

Hey Giulia, congrats on finishing the 2024 Milan Hyrox! You’ve placed in the top 44% overall and hit the 51% mark in your age group—solid work! Your overall time of 01:33:43 reflects a well-rounded effort, especially with a total running time that’s 02:17 faster than average. This shows that you’ve got a runner’s edge, and we want to capitalize on that. However, your pacing in the first running segment was a bit slower than average, which could indicate that you might have started a tad conservatively. This is important to note for your next race: find that sweet spot between pacing and pushing the limits! 💪

With your strong running profile, it’s clear that your legs are ready to fly. Now, let’s balance that with strength work to really amp up your performance. If Hyrox were a buffet, you’d be the dessert—sweet, but we need some veggies (strength training) on that plate too! 💥

Segments to Improve:

Here are the segments where you can really level up your game:

• Wall Balls: Your time here was 00:06:03, which is 00:54 slower than average. Wall balls are all about rhythm and technique. Try practicing with a lighter ball to focus on form, and gradually increase the weight as you get comfortable. Aim for sets of 15-20 reps, and consider doing them in timed intervals to simulate race conditions. If your squat form is off, it's like trying to bake a cake without measuring the flour—things can get messy!
• Sled Push: Clocking in at 00:03:13, you were 00:20 slower than average. Sled pushes require a strong drive and proper hip positioning. Focus on short bursts of pushing during training—think 20-30 meters, rest, then repeat. This will help build your explosive power. Incorporate some heavy squats and lunges to strengthen those legs—the sled won’t know what hit it! 🏆
• Sled Pull: Your time was 00:06:06, just 00:02 slower than average, but we can still shave off some seconds. Use resistance bands or a TRX to reinforce pulling strength and engage your core. Try interval pulls, alternating between high and low resistance, to simulate the race environment. Remember, if the sled isn’t moving, you’re just having an awkward dance-off with it!
• Burpees Broad Jump: At 00:06:33, this segment was 00:03 faster than average, but there’s room for improvement. Focus on minimizing ground time between jumps. Practice burpee variations like step-back burpees to help with your endurance and explosiveness. You might want to add in some box jumps to work on your power—just make sure your landing is as soft as your favorite pair of running shoes!
• Roxzone: Your time of 00:08:33 was 01:16 slower than average. This suggests you spent extra time transitioning. To improve your transition speed, practice setting up your workout gear in the same layout as the race. Drill running into transitions and immediately jump into the next exercise without losing momentum. Think of it as a relay race—pass the baton (or in this case, your breath) efficiently!

Race Strategies:

1. Pacing: Start the race with a controlled first lap. Aim to hit your target pace early, then build into a stronger rhythm as you progress. Don’t let the adrenaline lead you off course!

2. Breathing: Maintain consistent breathing, especially during the strength segments. Inhale through your nose and exhale through your mouth; it’ll keep you calm and focused. Remember, it’s not just about moving fast—it’s about moving smart!

3. Visualize: Before the race, take a moment to visualize each segment and how you’ll tackle transitions. This mental prep can save precious seconds and keep you composed under pressure.

4. Nutrition: Fuel your body right in the days leading up to the race. Carbs are your best friend, but don’t forget to hydrate like you’re a camel on a desert expedition. 🐪

Conclusion:

Giulia, you’ve shown some serious potential in Milan, and with a few tweaks here and there, you can move even higher up the ranks! Remember, “The only bad workout is the one that didn’t happen.” Keep pushing, keep training, and have fun with it. You’ve got the grit to turn those weaknesses into strengths. Your next race is just around the corner, and I’m excited to see how you crush it! Until then, keep hustling; you’re doing awesome! 💥

Yours in fitness,

The Rox-Coach