Benetti Simone Hyrox Result

Overall Performance:

Simone, you tackled the 2024 Marseille Hyrox like a champ! Finishing in 1:30:40 puts you in the top 72% overall and 75% in your age group is solid, but let's look at the nitty-gritty to fine-tune your performance. Your total running time of 48:12 tells me you’ve got a bit of a runner's edge, but you could use a little more strength training to balance that out. It looks like your pacing was a bit off at the start; your first running segment was about 2:36 slower than average. Starting strong is crucial—think of it as a marathon and not a sprint, unless you’re sprinting through a marathon, which I don't recommend! 🏃‍♂️💨

Segments to Improve:

• Sandbag Lunges (06:31): This was your slowest segment, and we need to tackle that. Incorporate specific strength drills focusing on your legs and core to improve your stability and endurance here. Try these:
• Weighted Lunges: Perform 3 sets of 10-12 reps per leg with a moderate weight. Maintain a strong core and ensure your front knee doesn't extend beyond your toes.
• Single-Leg Deadlifts: Great for balance and strength. Start with bodyweight and gradually increase the weight as your form improves.
• Box Step-Ups with a Sandbag: 3 sets of 10-12 reps per leg. This mimics the movement and builds muscle memory.
• Total Running Time (48:12): While you're definitely a capable runner, we can shave off some time here. Your overall running time is slower than average. Focus on interval training and tempo runs. Here’s how:
• Interval Sprints: 5x400m at your best pace with 1:30 rest in between. This will boost your speed and endurance.
• Tempo Runs: Run at a challenging pace for 20-30 minutes. Aim to keep a steady heart rate and maintain form.

Race Strategies:

• Pacing: Start with a controlled pace. Aim for a consistent effort during the first running segment to avoid fatigue. A slower start will help conserve energy for the final push during the last running segments.
• Transitions: Your Roxzone time (07:34) was a bit slower than average. Focus on quick transitions during training. Practice moving between exercises with minimal rest. You can set up a mini-course where you switch between running and exercises like sled pushes or lunges, keeping the rest periods short.
• Mindset: Remember, as David Goggins says, "You are not your thoughts. You are what you do." Focus on your actions during the race, stay present, and push through the discomfort!

Conclusion:

Simone, you have what it takes to elevate your game! Consistent practice with the targeted strength and running drills will turn your weaknesses into strengths. Remember, “Success is not owned. It’s leased, and rent is due every day.” So get out there and make your rent payments! 💪💥

With these adjustments, you’ll be hitting those segments like a pro. Keep pushing your limits, stay motivated, and don’t hesitate to embrace the grind. Who knows? The next time you race, you might just surprise even yourself! Keep it up, and always remember: it’s not about being the best; it’s about being better than you were yesterday. You've got this, Simone! The Rox-Coach believes in you! 🏆