Willrodt Simon Hyrox Result

Overall Performance:

Simon, let’s break down your performance in the 2024 Stockholm Hyrox. You clocked in at 01:34:42, securing an overall rank of 818 out of 1095 athletes, and placing 170 in your age group (30-34). That's solid, considering you finished in the top 74% overall and 80% in your age group! 💪

Your total running time of 00:43:44 shows that you have a strong runner profile, being 3:01 faster than the average. However, it seems like you might have started a bit too fast in your first running segment (00:04:49), which could have impacted your stamina in the later exercises. Just remember, even the best athletes can’t outrun a brick wall! Your running pace was decent overall, but there’s definitely room to work on your strength segments, especially on exercises like the Burpees Broad Jump and Sled Pull. The key takeaway? You’re a runner with a solid foundation, but it’s time to beef up that strength to balance the scale. 🏆

Segments to Improve:

Now let’s focus on the segments that held you back:

• Burpees Broad Jump: At 00:07:50, you were 01:42 slower than average. This is a critical segment that combines both strength and explosiveness. To improve:
• Drill: Practice Burpee to Broad Jump transitions. Start with 5 sets of 10 reps, focusing on form and explosiveness.
• Technique: Ensure your broad jump has a powerful takeoff. Engage your core and use your arms to propel yourself forward.
• Sled Pull: You finished this in 00:06:40, which is 01:09 slower than average. Here’s how to tackle it:
• Drill: Incorporate more sled work into your training, starting with lighter weights and focusing on form before gradually increasing the load.
• Technique: Ensure you’re using your legs effectively; push off with your feet rather than relying solely on your upper body.
• Sandbag Lunges: Clocked at 00:06:50 and 01:04 slower than average. Here’s the plan:
• Drill: Practice walking lunges with a sandbag on your shoulder. Start with manageable weights and focus on keeping your balance.
• Technique: Keep your core tight and ensure your knee doesn’t extend past your toes. Form over speed here!
• Farmers Carry: You took 00:03:11, which is 00:47 slower than average. To enhance this:
• Drill: Incorporate Farmers Carries into your weekly routine. Go for distances of 40-60 meters with challenging weights, focusing on grip strength.
• Technique: Maintain an upright posture and engage your core. Remember, it’s not just about carrying the weight; it’s about owning it!

Race Strategies:

Now, let’s refine your race day strategy:

• Pacing: Control your pace in the first running segment. It’s tempting to sprint out of the gate, but aim for a consistent pace that you can maintain throughout the race. Think about it like a marathon, not a sprint to your couch on a lazy Sunday!
• Transitions: Your roxzone time of 00:07:14 is 00:46 slower than average. Focus on minimizing downtime between exercises. Practice quickly switching from one segment to another in your training to build that transition speed!
• Nutrition: Ensure you’re fueling properly before and during the event. A well-timed energy gel can work wonders during those grueling moments. Also, hydration is key—don’t wait until you feel thirsty!

Conclusion:

Simon, your performance was commendable, showcasing your running strength. But remember, as David Goggins puts it, “You are not going to experience the good without the bad.” Embrace the challenges in the strength segments, and make them your allies. With a focused approach on those segments that need improvement, you’ll not only elevate your performance but also surprise yourself with your capabilities! 💥

Keep training hard, stay consistent, and don’t hesitate to push your limits. Remember, “The only easy day was yesterday.” Now let’s gear up for the next challenge! You’ve got this, Simon! 💪

— The Rox-Coach