Carlsson Carina Hyrox Result

Overall Performance:

Carina, first and foremost, a massive shoutout for your performance at the 2024 Stockholm Hyrox! Finishing in the top 76% overall and 9th in your age group is no small feat—you're clearly a force to be reckoned with! 💪 Your overall time of 1:45:05, coupled with a total running time that’s 5:57 faster than average, showcases your strong running capabilities. It seems that you’ve got a runner’s profile, which is fantastic, but we also need to bolster your strength segments to truly dominate the field.

Looking at your pacing, you started out strong, but some segments indicate that you might have pushed a bit hard at the beginning (Running 1 was a whole 1:03 faster than average!). While it’s great to feel that adrenaline, pacing is key in Hyrox. We want to harness that energy without burning out too soon. As we dive deeper, we’ll pinpoint where to focus your training, so you can dial in that sweet spot of speed and endurance!

Segments to Improve:

Now, let’s tackle those segments that didn’t quite meet expectations. Here’s the nitty-gritty:

• Wall Balls (10:49): This was your slowest segment, coming in at 4:36 slower than average. Focus on technique—aim for a full squat and explosive upward movement. For improvement, try:
• Wall Ball Drills: 3 sets of 15 reps, focusing on consistent depth and vertical height.
• Plyometric Squats: 3 sets of 10 reps to build explosive leg power.
• Interval Workouts: Alternate between wall balls and short runs (e.g., 10 wall balls followed by a 200m sprint) to improve muscular endurance and heart rate recovery.
• Sandbag Lunges (6:45): This segment was 56 seconds slower than average. Let's work on your lunge form and overall leg strength. Suggested drills:
• Weighted Lunges: 3 sets of 10 reps per leg. Focus on keeping your torso upright.
• Walking Lunges: 3 sets of 20 steps, alternating legs, to improve stamina.
• Lunge Variations: Incorporate reverse and lateral lunges to develop overall leg strength.
• Sled Pull (7:19): A slow 32 seconds behind average indicates a need for strength endurance in your upper body and legs. Here’s how to enhance this:
• Sled Pull Practice: 3 sets of 20m pulls with varied weights to build strength.
• Core Strengthening: Planks and shoulder taps to stabilize your core while pulling.
• Rowing (6:04): 20 seconds slower than average. Improve your technique and endurance here:
• Rowing Intervals: 5x500m at a challenging pace, focusing on maintaining technique.
• Strength Training: Incorporate deadlifts and bent-over rows to strengthen the back and legs.
• Farmers Carry (2:55): 21 seconds slower than average. This segment is crucial for grip strength and overall endurance:
• Farmers Walks: 4 sets of 40m with heavy kettlebells or dumbbells to enhance grip and core stability.
• Deadlifts: 3 sets of 8-10 reps to boost overall strength.

Race Strategies:

On race day, consider the following strategies to maximize your performance:

• Pacing is Key: Start strong but controlled. Aim for negative splits in your running segments to ensure you have the energy for the later strength components.
• Transition Efficiency: Work on your roxzone time. Practice quick transitions in training—set a timer and challenge yourself to move from one exercise to the next swiftly.
• Breathing Techniques: During strength segments, focus on controlled breathing to maintain composure and energy. Inhale through the nose and exhale forcefully during exertion.

Conclusion:

Carina, you've got the heart and the talent to push through and improve! Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Embrace the grind and know that every rep counts towards your success. 💥

Keep that competitive spirit alive, and let’s turn those weaknesses into strengths. Just remember, when you feel like quitting, think about why you started. Let’s get to work, and soon, you’ll be the one setting the pace! I’m here with you every step of the way—let’s crush it together! 🏆

With dedication and grit, you’ll be unstoppable! This is Rox-Coach, signing off. Keep pushing your limits, Carina!