Lindholm Susanna Hyrox Result

Overall Performance:

Susanna, first off, congratulations on completing the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:35:01 and ranking 491 out of 762 athletes is a solid accomplishment, putting you in the top 64%. Even more impressive is your age group rank of 11 out of 22, landing you in the top 50%. You’re showing some serious potential here! 🚀

Your total running time of 00:46:10 was 02:11 faster than average, indicating you have a strong runner profile. However, some of your early splits suggest a slightly aggressive start—your first running segment was 00:04:58, which is 00:22 faster than average. This pace may have played a role in how you approached subsequent exercises. While it’s great to push hard, managing your energy effectively throughout such a challenging course is crucial. Think of pacing as a fine balance—like not trying to sprint while carrying a full grocery bag! You got this!

Segments to Improve:

Now, let’s dive into the segments where you can really crank up the performance dial. The three areas that stand out for improvement are:

• Wall Balls: 00:07:03 (01:37 slower than average)
• Burpees Broad Jump: 00:07:22 (00:43 slower than average)
• Farmers Carry: 00:02:50 (00:28 slower than average)

Wall Balls: This exercise can be a real game-changer. It combines strength and endurance, so let’s focus on form and conditioning. Aim for:

• Technique Drills: Practice your squat form and throw technique separately. Make sure you’re squatting deep and using your legs to propel the ball.
• High-Rep Workouts: Incorporate Tabata-style wall balls (20 seconds on, 10 seconds off) to build muscle endurance while maintaining speed.
• Strength Training: Add squats and thrusters to your weekly routine to improve your leg strength, which translates directly to better wall balls.

Burpees Broad Jump: This exercise can be brutal but also very rewarding. The key here is explosive power and rhythm. Consider these strategies:

• Drills: Set a timer for 30 seconds and perform as many burpees as you can, focusing on a smooth transition into the jump.
• Strength Training: Combine box jumps with burpees in a circuit. This will help develop the explosive power needed for a strong jump.
• Pacing Practice: During training, incorporate intervals of burpees followed by quick runs to simulate race conditions.

Farmers Carry: This is all about grip strength and core stability. We need to build that endurance and technique! Here’s how:

• Farmers Walks: Practice walking with heavy kettlebells or dumbbells for distance. Focus on maintaining an upright posture and steady breathing.
• Core Work: Include planks and side planks in your routine to improve core stability, which is crucial for carrying heavy weights.
• Dynamic Movements: Add exercises like suitcase carries or overhead carries to challenge your grip and core simultaneously.

Race Strategies:

Here are a few strategies to consider for your next race:

• Pacing: Start strong but controlled. Aim for a pace that feels sustainable, not a sprint. Remember, it’s a marathon, not a sprint—unless you’re sprinting towards the finish line, then it’s GO TIME! 💥
• Transitions: Work on your transitions between exercises. Aim to minimize downtime in the roxzone. Practice switching from running to exercises and back in training to simulate race conditions.
• Mindset: Keep a positive mindset throughout the race. When the going gets tough, remember: “You are not your circumstances. You are your possibilities.” - Oprah Winfrey. Keep pushing! 💪

Conclusion:

Susanna, your performance in Frankfurt shows that you have a solid foundation to build upon. With focused training on those identified segments and a strategic approach to your races, you’ll be smashing your goals in no time! Keep that fire burning, keep laughing (because who doesn’t love a good wall ball joke?), and remember that every rep brings you closer to being the athlete you aspire to be.

As David Goggins says, “You will never learn from your mistakes if you don’t get out there and make them.” So, keep grinding, keep improving, and let’s take your performance to the next level! You’ve got this, Susanna! Keep charging forward! 🏆

Yours in fitness,

The Rox-Coach