Askevold Stina Hyrox Result

Overall Performance:

Stina, first off, congratulations on tackling the 2024 Frankfurt Hyrox! Finishing with an overall time of 01:39:01 puts you in the top 73% of all athletes, and top 80% in your age group! That’s no small feat! 💪 Your total running time of 48:56 is 1:20 faster than average, showcasing your strong running profile. However, it seems you might have taken off a bit like a rocket at the start; your Running 1 split was notably faster than average. While this can be a great strategy for some, it may have left you a bit winded for the later zones.

You're definitely leaning toward a 'runner's profile,' which is fantastic! However, we need to fine-tune your strength and transition areas to really elevate your game. Remember, "Strength does not come from winning. Your struggles develop your strengths." - Arnold Schwarzenegger. Let's dive into where we can sharpen your skills, one burpee at a time!

Segments to Improve:

Now, let’s zoom in on the segments that need some serious TLC. The Burpees Broad Jump and Wall Balls were the segments where your times lagged behind the average the most. Here’s how we can turn those into strengths:

• Burpees Broad Jump (00:09:11): This segment cost you precious time. Focus on form and efficiency. Start with a burpee as usual, but try to land with your feet as close together as possible to maximize your jump. Incorporate drills like burpee box jumps to build explosive power. Aim for sets of 10-15 reps, focusing on speed and positioning. Add in core stability exercises, like planks and hollow holds, to improve your overall explosiveness and recovery.
• Wall Balls (00:08:12): This segment was a real time thief! To improve, ensure you're using your legs to drive the ball up, not just your arms. Practice with a lighter medicine ball to perfect your squat depth and throwing technique. Aim for sets of 15-20 reps, focusing on your rhythm. Pair this with strength-focused squats and lunges to build that lower body power. Don’t forget to work on your transition from the squat to the throw; it should be fluid, like butter on a hot pan!

Race Strategies:

For your next race, let’s implement some smart strategies:

• Pacing: Start at a controlled pace. Your first run should be a warm-up rather than a sprint. Think of it like a marathon, not a 100m dash. Maintain a pace that allows you to conserve energy for the sled push and other strength segments.
• Transition Time: Focus on improving your Roxzone. Practice seamless transitions between exercises. You can simulate race conditions during training to get used to the flow. Consider doing a few practice runs where you switch between exercises with minimal rest.
• Strength Work: Dedicate one or two training days a week to strength-focused workouts. Include compound exercises like deadlifts, squats, and kettlebell swings. This will increase your overall strength and endurance.

Conclusion:

Stina, you’ve got the potential to elevate your Hyrox game to the next level! Remember, "It’s not about being the best. It’s about being better than you were yesterday." So, gear up and hit those weaknesses head-on! Keep that fire burning, and don’t forget to have fun along the way. And hey, if anyone asks why you’re doing wall balls, just tell them you’re training to be the world's best medicine ball thrower—because who wouldn’t want that title? 💥🏆

Now go crush those workouts and show that Hyrox course who’s boss! You’ve got this, and I’ll be here cheering for you every step of the way. Let’s make it happen, Stina! This is The Rox-Coach, and I believe in you! 💪