Bladin Emelie Hyrox Result

Overall Performance:

Emelie, you put on a solid show during the 2024 Stockholm Hyrox event! Finishing with a time of 01:36:27 puts you in the top 63% overall and 65% in your age group – that’s something to be proud of! Your total running time of 00:47:28 is impressive, coming in a whole minute and twenty seconds faster than average. This indicates that you have a strong running profile, which is fantastic for Hyrox. However, a quick look at your pacing suggests you might have started a bit too fast in the first running segment, which can lead to fatigue later in the race. A more balanced approach at the beginning could help you maintain your energy throughout the competition, especially during those tougher strength segments. Overall, you’ve shown that you have the foundation; now it’s about refining those tougher spots and pushing your limits. 💪

Segments to Improve:

While you have a lot of strengths, there are a few segments where you can elevate your performance:

• Sandbag Lunges: 00:07:40 (94th Percentile)
• Burpees Broad Jump: 00:07:41 (74th Percentile)
• Wall Balls: 00:05:42 (65th Percentile)

Let’s break these down:

• Sandbag Lunges: You spent 2:24 longer than average here. Focus on your form and endurance. Try incorporating these exercises into your routine:
  • Weighted Walking Lunges: Build strength and stability. Start with lighter weights to maintain form and gradually increase.
  • Dynamic Stretching: Prior to your workouts, engage in dynamic stretches focusing on the hip flexors and quads to improve mobility.
  • Core Strengthening Drills: Planks, Russian twists, and hanging leg raises will help stabilize your body during the lunges.
• Burpees Broad Jump: You were 46 seconds slower than average here. This segment can be brutal, but let’s crush it:
  • Burpee Variations: Practice quick, explosive burpees focusing on speed rather than form. You can break them down into sets of 5-10.
  • Broad Jump Drills: Work on your explosive power. Do box jumps or plyometric drills to increase your jumping strength.
  • High-Intensity Intervals: Incorporate short, high-intensity intervals in your training. Think burpees followed by sprints or jump rope.
• Wall Balls: You were 10 seconds slower than average. Let’s make those wall balls as smooth as a Swedish summer day:
  • Technique Work: Focus on your squat depth and catch technique. Practice with lighter balls to ensure form before adding weight.
  • Endurance Training: Incorporate wall ball drills into your endurance sessions. Perform sets of 20-30 reps with timed rest periods.
  • Strength Training: Develop your squat strength through back squats and front squats; this will transfer over to your wall balls.

Race Strategies:

Now that we’ve identified the areas to work on, let’s talk strategy for your next race:

• Pacing: Start with a controlled pace in your first running segment. Aim to maintain a pace that you can sustain for the entire distance.
• Transition Times: Focus on minimizing your roxzone time. Practice quick transitions between each segment to keep your heart rate up and maintain momentum. Think of it like a game of musical chairs - every second counts! 🪑
• Breathing Techniques: During strength segments, focus on your breathing. Inhale during the exertion and exhale during the recovery. This can keep your energy levels consistent.
• Visualization: Before the race, visualize each segment and your success in it. Picture yourself powering through those lunges and nailing those wall balls. Mental preparation is as crucial as physical training!

Conclusion:

Emelie, you’ve got the potential to not just compete, but to dominate in Hyrox. Remember, “It’s not the will to win, but the will to prepare to win that makes the difference.” – Paul “Bear” Bryant. Keep pushing your limits, and don’t shy away from the grind. Embrace the challenge, and when things get tough, just think: “What doesn’t kill me makes me stronger – and if it tries, I’ll just hit it with a burpee!” Keep hustling, stay committed, and let’s turn those weaknesses into strengths. You’ve got this! 💥

Keep training hard, and I’ll be here to help you crush your goals. This is Rox-Coach, signing off! 🏆