Guidetti Giovanni Hyrox Result

Overall Performance:

Giovanni, what an impressive performance you put on at the 2024 Stockholm Hyrox! Finishing overall in 47th place out of 165 athletes puts you in the top 28%, and 8th in your age group is something to be proud of! Your overall time of 01:09:57 is commendable, especially considering your total running time of 00:32:25, which is a solid 01:40 faster than average. Clearly, you have a runner’s profile, which means your engine is firing on all cylinders. However, let’s not forget: Hyrox is a hybrid beast, and we need to strengthen your weaknesses to become a more well-rounded athlete. Your pacing indicates you started strong, but you didn’t quite maintain that speed in the middle segments, particularly during the sled push and wall balls. It’s like starting a car on a full tank only to realize halfway through that you forgot to stop for gas. Let’s get that tank filled up and maintain that momentum throughout the entire race! 🚀

Segments to Improve:

Now, let’s break down the segments where you can really turn the tide and unlock your full potential:

• Wall Balls (00:06:04) - This was your slowest segment, and your technique may need some tweaking. Focus on:
  • Form Drills: Ensure your squat depth is adequate to generate power. Use a lighter ball for high-rep workouts to refine your technique.
  • Interval Training: Incorporate 10-15 minute wall ball intervals followed by short rests. Aim for sets of 20-30 reps.
  • Strength Training: Add weighted squats and thrusters to build your leg strength, making wall balls feel lighter.
• Sandbag Lunges (00:04:33) - This segment also needs attention. You want lunges that feel more like a walk in the park than a death march:
  • Lunge Variations: Incorporate forward lunges, reverse lunges, and walking lunges into your routine. Use progressively heavier sandbags.
  • Core Work: A strong core stabilizes your movement. Planks and rotational movements can help.
  • Endurance: Practice longer sets to build stamina. Try 5 sets of 20 meters with a sandbag.
• Sled Push (00:03:15) - This is a tough one, and it shows in your time. Let’s turn this segment into a strength:
  • Sled Work: Increase your sled push distance in training. Start with lighter weights to focus on form.
  • Leg Strength: Incorporate heavy squats and deadlifts into your training. Stronger legs will translate to better sled performance.
  • Pacing Practice: Work on pushing at a steady pace rather than sprinting. This helps build endurance for the heavier pushes later in the race.
• Burpees Broad Jump (00:03:29) - Not your worst, but there’s room for improvement:
  • Burpee Drills: Perform timed sets of burpees to increase explosiveness and speed. Aim for 30 seconds of burpees followed by a short rest.
  • Jump Training: Incorporate box jumps and plyometric exercises to enhance your broad jump capability.
  • Combine Movements: During training, pair burpees with jump squats to replicate race fatigue and build resilience.

Race Strategies:

Now that we know where to improve, let’s talk race strategies to maximize your performance. Think of it like a chess game, but with more sweat and fewer pieces:

• Start Strong, But Control the Pace: You’ve shown you can start fast, but keep an eye on your heart rate. If you’re at 180 BPM after Running 1, slow it down a notch. You want to finish strong, not see the paramedics.
• Transition Efficiency: Your Roxzone time of 00:05:28 indicates room for improvement. Practice quick transitions in training—think of it like a pit stop in a race car. Get in, get out, and don’t forget the snacks! 🍫
• Mental Fortitude: Remember, this race is as much mental as it is physical. Visualize yourself crushing each segment, especially those you find challenging. If you can’t see it, you can’t achieve it.

Conclusion:

Giovanni, you’ve laid a solid foundation, and now it’s time to build the skyscraper! Focus on your wall balls, lunges, sled push, and burpees, and you’ll be able to turn those weaknesses into strengths. Remember the words of David Goggins: “You are not going to like me. I’m not going to be your friend. I’m here to make you the best version of yourself.” Embrace the grind, put in the work, and let’s make that next race even more epic! 💪💥

Keep pushing, keep believing, and remember: the only bad workout is the one that didn’t happen. The Rox-Coach is here to support your journey—let's do this!