Corrado Carmen Hyrox Result

Overall Performance:

Carmen, you put on a solid show at the 2024 Milan Hyrox event! Finishing with an overall time of 01:45:28 places you in the top 72% among 672 athletes, and 130th in your age group is no small feat. You showed impressive endurance during the race, particularly in your running segments, where your total running time was 2:21 faster than average. This indicates you have a strong running profile, which is a fantastic asset in Hyrox.

However, you started a bit slower than average in your first run, clocking in at 07:10. That may have set the tone for the subsequent segments. Your best running lap of 05:24 shows you have the speed, but pacing could use some refinement. While it’s great to have a strong running base, we need to focus on enhancing your strength segments to truly elevate your game. Remember, in Hyrox, it’s not just about running fast; it’s about running fast while being strong enough to tackle the obstacles. As David Goggins says, “It’s not about what you can do; it’s about what you’re willing to do!”

Segments to Improve:

Now, let’s dive into the segments that need some extra love:

• Wall Balls (00:08:05) - This segment was significantly slower than average by 01:45. It’s crucial to work on your technique and endurance here.
• Drills: Start with low reps and focus on form. Gradually increase the number of reps as you become more comfortable. Incorporate wall ball sets into your strength sessions, aiming for 3-4 sets of 15-20 reps.
• Strength Training: Squats and thrusters will build the necessary leg strength. Consider doing a workout with 5 sets of 10 thrusters at 50% of your max weight to build endurance.
• Rowing (00:06:38) - This segment was 52 seconds slower than average, indicating a need for improved efficiency on the machine.
• Drills: Focus on technique. Perform 4 x 500m intervals at a fast pace with full recovery in between to help build both speed and endurance.
• Strength Training: Incorporate exercises that strengthen your back and core, such as deadlifts and planks, to improve your overall rowing power.
• Burpees Broad Jump (00:08:26) - Slower than average by 00:34. This exercise can sap your energy fast, and we need to make it more efficient.
• Drills: Practice breaking the movement down: focus on speed with broad jumps and then integrate them into burpees. Start with 5 rounds of 5 burpees followed by 5 broad jumps, minimizing rest.
• Strength Training: Plyometric exercises like box jumps and explosive push-ups can develop the power needed to speed through this segment.

Race Strategies:

Now that we know where to focus your training, let’s talk race strategies:

• Pacing: Start with a controlled pace in the first run. You don’t want to go out like a cheetah and end up feeling like a sloth in the later segments. Aim for a steady pace that allows you to transition smoothly into the strength exercises.
• Transitions: Your roxzone time of 08:38 is slightly faster than average, which is great! Maintain this efficiency and consider incorporating mini-breaks in your training to simulate race scenarios where quick transitions are key.
• Mindset: Keep your head in the game. As Jocko Willink would say, discipline equals freedom. Stay focused on each segment and visualize your success. A positive mindset can turn a tough race into a personal victory.

Conclusion:

Carmen, you’ve got the skills and the drive to make significant improvements! Remember, Hyrox is about being a hybrid athlete, so while your running is solid, let’s beef up those strength segments. Don’t forget to have fun while you train; after all, the more you enjoy the grind, the less it feels like work! 💪

As you move forward, keep pushing your limits, but also remember: it’s about progress, not perfection. “You are your only limit.” So lace up those shoes, grab those wall balls, and let’s crush the next race! 💥🏆

Stay focused, stay hungry, and remember, I’m here to help you unlock your full potential. Let’s get after it!

The Rox-Coach