Atterling Philip Hyrox Result

Overall Performance:

Philip, you put in a solid performance at the 2024 Stockholm Hyrox event, finishing with an overall time of 01:23:50. That's no small feat, especially against a field of 1,096 athletes! You landed in the top 49% overall and 58th in your age group, which is commendable. One of the standout aspects of your performance was your running; with a total running time of 39:11, you were 2:45 faster than average! Clearly, you have a runner’s profile, and that’s something to build on. Your best running lap of 4:21 illustrates your capability to push the pace when needed. However, let’s address some pacing issues: you started strong with a 3:55 on the first run but slowed down significantly in the subsequent segments. It seems like you might have gone out a bit too hot, which could have impacted your endurance later in the race.

Segments to Improve:

Now, let’s zero in on the segments where you can really sharpen your skills:

• Burpees Broad Jump (6:28): This was your slowest segment, and we need to work on both speed and efficiency. Try incorporating a dynamic warm-up before your sessions, followed by burpee drills focusing on explosive jumps. Aim to do sets of 10, working on minimizing ground contact time. Consider interval training to build both strength and speed; for instance, perform 30 seconds of burpees followed by 30 seconds of rest, repeating this for 5 rounds.
• Sled Pull (5:36): This took a toll on your time as well. It’s crucial to improve your strength and grip here. Incorporate more sled pulls into your training, focusing on proper technique. Try doing heavy sled pulls for low reps (3-5) to build strength, and then lighter ones for higher reps (10-15) to work on endurance. A strong core can also help here, so add planks and rotational movements into your routine.
• Farmers Carry (2:48): Your performance here indicates a need for greater grip strength and core stability. Include farmers carry drills in your workouts, gradually increasing the weight. Aim for distances that challenge you but allow you to maintain good form. Additionally, consider doing deadlifts and shrugs to bolster your grip strength. You might want to check if your grip is slipping; it may not be a strength issue but a technique one.

Race Strategies:

Let’s talk about strategies for your next race:

• Pacing: Start with a controlled pace on the first run. Use your strength in running to maintain a steady rhythm rather than sprinting out of the gate. Your goal should be to finish strong, not just start strong!
• Transitions: Work on your transition times in the roxzone. Practice moving efficiently from one exercise to another, minimizing downtime. Perhaps set up mock races where you practice transitioning between exercises.
• Breathing Techniques: Focus on your breathing during high-intensity segments. Controlled breathing will improve your endurance and help you recover between exercises. Practice rhythmic breathing during your runs to help with this.

Conclusion:

Philip, you have a solid foundation to build upon. Remember, “You don’t get what you wish for; you get what you work for.” Every rep, every set, and every second counts in Hyrox. Embrace the grind, and don’t shy away from the hard work. Let’s turn those weaknesses into strengths and dominate the next race! Stay consistent, and keep pushing your limits. Remember, the only bad workout is the one you didn’t do! 💪💥

Keep your head up, stay focused, and let’s go crush those goals! You got this, and I’m here to help you every step of the way. This is your journey, and I’m just the Rox-Coach cheering you on! 🏆