Bertola Lucia Hyrox Result

Overall Performance:

Lucia, first off, congratulations on your performance at the 2024 Marseille Hyrox! Finishing with an overall time of 01:33:53 puts you in the top 70% of a competitive field, and ranking 4th in your age group is no small feat! Your total running time of 00:41:57 is a solid 2:45 faster than average, which shows you have a great runner's profile. However, it seems like you started a bit too slowly on the first running segment, which may have set the tone for the rest of the race. Remember, in Hyrox, every second counts, and pacing is key to maintaining your energy throughout. If you think of your race like a fine Italian pasta, you want it al dente—firm but not hard! 🍝

Your best running lap at 00:04:39 is impressive and shows you have speed when it counts. However, some of the strength segments, especially the Sled Pull and Wall Balls, need attention. You’re looking at a hybrid profile, where you excel in running but need to channel that energy into building your strength for the challenges ahead. Let's turn those weaknesses into strengths and get you ready for your next race!

Segments to Improve:

Here are the segments that showed potential for improvement:

• Sled Pull (00:08:54): This segment was 01:57 slower than average. To strengthen this area, focus on your technique and strength in pulling movements. Incorporate deadlifts and sled drags into your weekly routine, aiming for 3 sets of 8-10 reps. Ensure you maintain a strong core and keep your back straight during pulls. Practice pulling with different weights to build familiarity and strength. Consider doing some single-arm rows to enhance grip strength and stability.
• Wall Balls (00:07:51): You were 00:49 slower than average here. This is a power endurance movement, so let’s build your strength and technique. Incorporate wall ball drills in your training once a week. Focus on your squat depth and explosive movement—think of launching a pizza instead of just tossing it! Aim for sets of 15-20 reps. You should also work on your shoulder endurance with overhead presses and medicine ball throws to enhance your explosiveness.
• Sandbag Lunges (00:06:03): You were 00:27 slower than average. Lunges are fantastic for building leg strength and stability. Add weighted lunges to your regimen, focusing on form and depth. Try 3 sets of 10 on each leg, and mix in single-leg variations to challenge your balance. Consider practicing lunges with a sandbag to mimic the competition environment and build confidence.
• Ski Erg (00:05:24): This segment was 00:31 slower than average. To improve, focus on your upper body strength and technique. Spend at least one session per week on the Ski Erg, aiming for intervals of 500 meters, with rest periods. Also, incorporate pull-ups and lat pulldowns to build back and arm strength. Remember, if you can’t ski on the slopes, you can at least ski in the gym! 🏔️

Race Strategies:

For your next race, let’s implement some strategies that can enhance your performance:

• Pacing: Start your first run segment with a bit more intensity. Aim for a pace that feels challenging but sustainable. You want to avoid that sluggish feeling at the start—consider it your warm-up lap. The first run sets the tone for your race!
• Transitions: Your Roxzone time was 00:05:55, which was faster than average, but there’s always room for improvement. Practice quick transitions in training. Set up mock races where you switch between exercises to simulate the event, focusing on efficiency and speed in moving from one station to the next.
• Breathing Techniques: During the strength segments, focus on your breathing. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase. This will help you maintain focus and power through the tougher segments.
• Mindset: Remember what David Goggins says: “You are not just in the race; you are the race.” Keep your mental game strong! Visualize yourself succeeding in each segment before the race starts. Create a mantra for each segment to keep your mind focused and engaged.

Conclusion:

Lucia, you’ve got the heart of a lion and the legs of a gazelle! 🦁 Keep pushing your limits, and remember that improvement is a journey, not a destination. You’ve got so much potential to transform those segments into strengths. Every rep counts, and every workout is an opportunity to step up your game. “The only way to get better is to push your limits.” So, lace up those shoes, grab that wall ball, and let’s crush the competition! You’ve got this! 💪💥

This is The Rox-Coach, and I believe in you. Let’s get to work for that next Hyrox challenge! Remember, the road to success is paved with sweat and determination. See you at the finish line!