Susani Guido Hyrox Result

Overall Performance:

Guido, let’s break down your performance at the 2024 Stockholm Hyrox. You finished strong with an overall time of 01:12:23, placing you 58th out of 165 athletes—a solid performance that puts you in the top 35%! Even more impressive, you ranked 4th in your age group (16-24), making you a fierce competitor among your peers. Your total running time of 34:16 is commendable, clocking in 47 seconds faster than average, indicating that you have a runner’s profile. However, your pacing in the early laps might need some fine-tuning, as you started a bit too fast in the first running segment, which could have impacted your energy levels later on. Remember, it’s not a sprint; it’s a Hyrox! 💪

Segments to Improve:

Now, let’s zero in on the segments where you can enhance your performance. The Burpees Broad Jump, Sandbag Lunges, and Farmers Carry are calling for your attention. Here’s how to tackle them:

• Burpees Broad Jump (00:04:29): This segment was your slowest, taking 53 seconds longer than average. Focus on form and speed. Practice “Burpee Ladder” drills—start with a standard burpee, then add a broad jump, gradually increasing the number of reps. Aim for explosive power in your jumps to help maintain momentum.
• Sandbag Lunges (00:04:36): With 14 seconds slower than average, this exercise can be a game-changer. Incorporate “Sandbag Walking Lunges” into your routine. Focus on maintaining a strong core and proper knee alignment. Doing these with a weighted vest can simulate race conditions, improving your endurance and strength.
• Farmers Carry (00:02:06): Here, you were 10 seconds slower than average. This is a fantastic opportunity for you to develop grip strength and overall body stability. Practice “Farmers Walk” with heavy kettlebells or dumbbells. Aim for longer distances to build endurance under load. Don’t underestimate the power of this simple yet effective drill!

Additionally, your Roxzone time of 6:11 was 1:22 slower than average, suggesting you need to work on your transitions. Consider doing “Transition Drills” where you practice moving quickly between exercises, simulating race conditions. This will help cut down on those valuable seconds!

Race Strategies:

During the race, pacing is crucial. Start strong, but not too fast—check your ego at the door! Here are a few strategies to consider:

• Controlled Start: In your next race, hold back a bit in the first running segment. You have the speed; now it’s time to control it. Think of it as a marathon, not a sprint!
• Breath Control: Focus on your breathing during transitions. A few deep breaths can help you stay calm and collected, preventing you from burning out too quickly.
• Visualize Success: Mental preparation is key! Visualize each segment, especially the challenging ones. Picture yourself smashing through the Burpees Broad Jump like it's just another day at the gym!

Conclusion:

Guido, you're already doing great things, but there’s always room for improvement. Remember, “Most of us can’t take it. Most of us can’t take the grind. You have to learn to be comfortable being uncomfortable.” — David Goggins. Embrace the discomfort, train hard, and keep pushing those limits. You’ve got the talent; now, let’s refine it! Get out there, smash those workouts, and show them what an Italian powerhouse can do! 💥

Keep the fire burning, and remember: every rep counts, every second matters. You’re not just competing; you’re evolving. Keep at it! The Rox-Coach believes in you! 🏆