Delén Lena Hyrox Result

Overall Performance:

Lena, you put in a solid performance at the 2024 Stockholm Hyrox, finishing in the top 75% overall and even better in your age group! Your overall time of 01:44:55 showcases your commitment and hard work. You clearly have a runner's profile, as your total running time of 51:49 is a full 1:11 faster than the average. This indicates that you can fly on the track but might need to tighten up those strength segments to match your running prowess. It looks like you started strong, with your first running lap being 28 seconds faster than average, but let’s dive deeper into the segments where you can turn that good performance into greatness! 💪

Segments to Improve:

Now, let's focus on the segments that need some TLC to transform them from weaknesses into strengths:

• Burpees Broad Jump (00:08:37) - This was your slowest segment, about 54 seconds off the average. Burpees require explosive power and endurance. To improve this, focus on:
  • Drills: Incorporate high-rep burpees into your workouts. Start with 3 sets of 10-15 reps, focusing on speed and form. Gradually increase to 20-30 reps.
  • Strength Training: Include plyometric exercises like box jumps and jump squats to enhance explosiveness.
  • Technique: Practice smooth transitions between the burpee and jump. A strong landing will set you up for your next rep!
• Wall Balls (00:07:03) - You were 53 seconds slower here. Wall balls are all about coordination and strength endurance. To kick it up a notch:
  • Drills: Work on your wall ball technique. Use a lighter ball and focus on perfect form until it feels effortless. Gradually increase weight as you become more comfortable.
  • Conditioning: Pair wall balls with a cardio component, like burpees, to simulate race conditions. For example, alternate 10 wall balls with 10 burpees for 5 rounds.
  • Core Strength: Don’t forget to hit your core! Exercises like Russian twists and planks will help stabilize your movements.
• Farmers Carry (00:02:54) - You were 20 seconds off the average. This exercise tests your grip strength and overall stability. To improve:
  • Drills: Perform farmers carries regularly! Start with 50-75% of your max weight for 40-50 meters. Focus on maintaining posture and control.
  • Grip Strength: Incorporate dead hangs and plate pinches into your routine to boost your grip strength.
  • Core Engagement: Work on your core with exercises like side planks to improve stability during the carry.

Race Strategies:

During your next race, implement these strategies to maximize your performance:

• Pacing: Start strong, but don’t go all out at the beginning. With your running background, you can push through the first few laps, but be mindful not to burn out too early, especially before strength segments.
• Transitions: Work on your transition times (Roxzone), as your 10:31 is 1:48 slower than average. Practice moving efficiently from one exercise to the next. Set up mock transitions in training to simulate race conditions.
• Breathing Techniques: Use controlled breathing during strength segments to maintain your energy levels. Inhale on the way down and exhale on the way up; this will help you stay calm and composed.

Conclusion:

Lena, you’ve already shown that you can run like the wind! Now it’s time to embrace the grind and work on those strength segments. Remember, “The only way to get better is to put in the work!” So let’s get after it! 💥 And hey, if at first you don’t succeed, you’re probably just doing it the Hyrox way—fast and furious! Keep that spirit high, and know that with dedication and the right strategies, you’ll be smashing your goals in no time. I believe in you! Let’s crush the next race! 🏆

Stay strong, stay motivated, and keep pushing your limits!

- The Rox-Coach