Bassetti Gaia Hyrox Result

Overall Performance:

Gaia, you rocked the 2024 Milan Hyrox event! Finishing with an overall time of 01:42:08 puts you in the top 66% of a competitive field, and you're in the top 72% of your age group. That's solid! But let’s break it down a bit. You’ve got a stronger running profile, as evidenced by your total running time being 00:57 faster than average. Your best lap of 00:05:29 shows you know how to put the pedal to the metal when it counts. However, your pacing in the first running segment was a bit slower than average. Starting strong is key; it’s like warming up a pizza in the oven—start too slow, and it’s just a doughy mess! 🍕

Segments to Improve:

Let’s take a look at the segments where you can crank up the gains:

• Roxzone: 00:09:50 (01:32 slower than average) - This is a big one! Your transitions are taking some extra time. To improve this, focus on your overall fitness and practice quick transitions. Set up a mock Hyrox course in training and time your transitions. Aim to cut down that time by at least 30 seconds in the next race.
• Wall Balls: 00:06:32 (00:35 slower than average) - These are a killer, but they shouldn’t be your nemesis! Work on your squat depth and explosive power. A good drill is to practice wall balls for high reps (15-20) with a focus on rhythm and breathing. You can also incorporate some medicine ball slams to build that explosive strength.
• Sled Pull: 00:07:06 (00:30 slower than average) - You can definitely improve here. Incorporate heavy pulls in your training, using bands or actual sleds. Focus on your grip strength and core stability, as they will help you maintain proper form while pulling. Remember, it’s about pulling your weight—and maybe even a little more! 🏋️‍♀️
• Farmers Carry: 00:03:25 (00:55 slower than average) - This is all about grip and core. Practice carrying heavy kettlebells or dumbbells over varying distances. Consider adding some core workouts, like planks and farmers carries with a twist (literally and figuratively) to improve strength and stability.
• Sled Push: 00:03:10 (00:04 slower than average) - Your sled push is decent, but there's room for improvement. Focus on technique; lower your hips and drive through your legs. Incorporate heavier sled pushes in your workouts to build power and stamina.

Race Strategies:

Here are a few strategies you can implement in your next race:

• Pacing: Start with a controlled pace that allows you to gradually build momentum. Consider using a metronome app to maintain a steady pace during your runs. You want to feel like you’re cruising, not sprinting!
• Transitions: Practice your transitions as if they were an Olympic sport. The faster you move from one exercise to another, the less time you're standing around looking for your water bottle. Incorporate short bursts of jogging or dynamic stretches during your roxzone time to keep your heart rate up.
• Nutrition: Fuel up well before the race. Think of it as filling up your car with premium gas. Carbs and hydration are your best friends here!
• Mindset: Keep a positive mindset. If you hit a wall, visualize yourself breaking through it. Remember, every rep counts, and every second matters. “The only bad workout is the one that didn’t happen.”

Conclusion:

Gaia, you’ve got the potential to smash your next Hyrox race! Focus on those segments we discussed, and remember that improvement is a marathon, not a sprint (unless it’s a sprinting segment!). Keep working hard, and you’ll see the results. "Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t." So keep pushing and keep smiling! 💥💪 You got this, and I'm here to help you every step of the way as your Rox-Coach!