Souisa Miquel Hyrox Result

Overall Performance:

Miquel, first off, congrats on finishing strong in the 2024 Stockholm Hyrox! Placing 1047 overall and 163 in your age group puts you in the top 5% of all athletes—solid work! Your overall time of 2:00:05 is impressive, especially considering you were 2:17 faster than average on the total running time. This suggests you have a strong running profile, which is a huge asset in a Hyrox competition. However, it also means we need to shift our focus on improving your strength-based segments to make you a well-rounded contender. Your pacing in the first running segment was on point—starting strong can set the tone for the race. But as you progressed, we saw some slower splits in the latter runs and strength exercises, indicating a need for more endurance and strength conditioning.

Segments to Improve:

Let's break down the segments that need some TLC:

• Burpees Broad Jump (00:09:44): This segment was your slowest, coming in 1:17 slower than average. Focus on speed and explosiveness. Consider incorporating drills such as:
• Burpee Box Jumps: They will help you with explosiveness and transition speed.
• Broad Jump Repeats: Aim for 5 sets of 10 jumps focusing on maximizing distance and speed.

• Sandbag Lunges (00:08:42): You were 49 seconds slower than average here. This is a strength-endurance segment. To improve, try:
• Weighted Lunges: Increase weight progressively while maintaining form. Aim for 4 sets of 12-15 reps.
• Lunge with a Twist: This will help with core stability and mimic the dynamic needed during the race. Try 3 sets of 10 on each leg.

• Sled Pull (00:07:26): Slower than average by 15 seconds. This requires a mix of leg strength and stamina. Here’s what you can do:
• Heavy Sled Drags: Use a sled that challenges you but allows for good form. 4 sets of 20 meters, focusing on explosive starts.
• Resistance Band Walks: These will help develop the hip strength needed for powerful pulls. 4 sets of 20 meters.

• Roxzone (00:13:33): This was a significant area to improve, being 2:21 slower than average. To tackle this, integrate:
• Transition Drills: Practice transitioning between exercises with minimal rest. Set a timer and aim to beat your previous times.
• Overall Fitness: Incorporate circuit training that mimics Hyrox transitions. Aim for 30-minute sessions that include running and strength exercises back-to-back.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start strong but reserve energy for the latter parts of the race. A negative split approach can be effective—aim to run the second half faster than the first.
• Focus on Technique: While tackling strength segments like the sled push and sandbag lunges, prioritize form over speed. Poor form can lead to fatigue and injury.
• Mindset: Keep a positive mental attitude. Remind yourself of your strengths as a runner and visualize overcoming the challenges of strength segments. As David Goggins says, "Most of us are only doing it to please other people. We have to do it for ourselves."

Conclusion:

Miquel, you've got the heart of a lion and the speed of a cheetah! 🐆 Your results show promise, and with focused training on your weaker segments, you can elevate your performance to the next level. Remember, every time you hit a wall, that’s just your body telling you it’s time to push through. As you gear up for the next challenge, keep working hard, stay disciplined, and most importantly, have fun! Because, let's face it, we’re all a little crazy to enjoy running and lifting heavy things, right? 😂 Keep grinding, and let’s get you ready to crush the next Hyrox! You've got this! 💪

Yours in strength and speed,

The Rox-Coach