Chesini Silvia Hyrox Result

Overall Performance:

Silvia, you crushed it out there at the 2024 Milan Hyrox event! Finishing in 1:46:57 puts you in the top 75% overall and top 80% in your age group—solid work! Your total running time of 47:41 is notably faster than average, which clearly indicates you have a strong running profile. However, let's dissect your pacing: starting with a 7:30 in the first running segment suggests that you may have eased into the race a bit too cautiously. Once in your rhythm, you picked up the pace significantly in later runs, showing you have the stamina to finish strong. Now it’s time to channel that energy into improving your transitions and strength segments, where you can really push the limits. Remember, “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis 💪

Segments to Improve:

Here’s the nitty-gritty on your segments that need some TLC:

• Sled Pull (08:50): You lost 1:46 here, and this can significantly impact your overall time. Focus on developing your back and leg strength through exercises like deadlifts and rack pulls. Incorporate sled drags during your workouts to mimic the movement and build endurance. Aim for 3 sets of 10-15 reps, focusing on maintaining form, especially when fatigued.
• Burpees Broad Jump (09:21): This took 1:20 longer than average. Consider breaking it down into smaller drills. Try burpee variations and box jumps to build explosive strength. Incorporate a workout that alternates between 10 burpees and 5 broad jumps, repeated for 5 rounds. This will help you transition more efficiently through the exercise.
• Wall Balls (07:00): Slower by 29 seconds than average. Focus on your squat depth and throwing technique. Practice air squats with a medicine ball to improve your form. Aim for 4 sets of 15 reps, ensuring you engage your core and use your legs for the throw!
• Farmers Carry (03:15): You can shave off some time here by working on grip strength. Incorporate farmer’s walks into your routine with heavier weights for distance—start with 30-50 meters and build up. Also, add pull-ups to strengthen your grip and forearms.
• Ski Erg (06:00): You were 34 seconds slower than average. Focus on your technique here; think about engaging your core and driving your elbows back. Incorporate interval training on the Ski Erg, like 30 seconds of all-out effort followed by 30 seconds of rest, for 10 rounds.
• Sandbag Lunges (06:18): To improve here, focus on your lunging technique and core stability. Work on weighted lunges and step-ups—3 sets of 10 reps on each leg. Make sure to maintain an upright posture to protect your back.

Race Strategies:

Now let's talk race strategies. First, consider your pacing; starting too conservatively can sometimes lead to a stronger finish but also means you may have energy left on the table. Aim for a more consistent pace right from the start. During transitions, practice quick changes—grab a towel, hydrate, and move! The roxzone time of 9:24 points to an area for improvement, indicating you may need to work on your overall fitness and speed up those transitions. Arrive at the next station not just ready to perform, but ready to attack! Remember, "It's not about being the best. It's about being better than you were yesterday." - Unknown 💥

Conclusion:

Silvia, you’ve got the running chops, now let’s work on turning those strength segments into powerhouses! Keep grinding, stay focused, and remember, you’re capable of more than you think. “You must expect great things of yourself before you can do them.” - Michael Jordan. Keep that fire burning, and let’s get ready to smash those goals at your next Hyrox! I’m here to support you every step of the way. Let's get to work! The Rox-Coach 💪🏆