Holmstrand Elin Hyrox Result

Overall Performance:

Elin, first off, congratulations on completing the 2024 Stockholm Hyrox event! Finishing 211th overall and 32nd in your age group out of 652 and 100 athletes, respectively, is no small feat. You've shown that you belong in the top 32% of competitors, and that’s something to be proud of! Your overall time of 01:25:08 indicates a solid effort, but let’s dive deeper into what made your race unique.

Looking at your pacing, it appears that you started strong but may have miscalibrated a bit during the first running segment. Running 1 came in at 00:05:05, which was just a tad slower than average, landing you in the 47th percentile. This suggests you may have gone out a bit conservatively. However, you picked up the pace later on, particularly in Running 2, which was your best running lap at 00:05:11. This indicates you have a runner profile but still need to balance that with strength training to optimize your performance in Hyrox, which is a true hybrid competition.

Keep in mind, Hyrox is about endurance and strength—the perfect blend. A bit like coffee and chocolate, right? Just a little too much of either can ruin the mix! ☕🍫

Segments to Improve:

Now, let’s tackle the segments that could use some fine-tuning:

• Burpees Broad Jump: Your time of 00:05:55 here was 00:21 slower than average, placing you in the 42nd percentile. The burpee broad jump can really drain your energy if not executed efficiently. Aim to focus on explosive hip extension and make sure to land softly to minimize impact. Try practicing the following drills:
• Burpee Jumps with Target: Set a target on the wall and jump explosively to hit the target after each burpee. This helps build power and speed.
• Tabata Burpees: Perform 20 seconds of burpees followed by 10 seconds of rest, repeating for 8 rounds. This will help improve your anaerobic capacity.
• Rowing: Your rowing time of 00:05:29 was 00:13 slower than average, landing you in the 56th percentile. To improve this segment, focus on your technique and power application. Incorporate the following:
• Technique Drills: Work on your form. Practice the ‘catch, drive, finish, and recovery’ sequence to maximize efficiency.
• Interval Rowing: Incorporate 500m intervals with a strong effort followed by a 1-minute easy row. Repeat for 20 minutes to build endurance and speed.
• Wall Balls: At 00:04:26, just 00:02 faster than average, you’re in a good spot but can still push harder. Focus on keeping your core tight and using your legs to generate power. Incorporate these:
• Wall Ball Focus Drills: Perform sets of 10 wall balls, focusing on a quick release and catching the ball at the lowest point to maintain rhythm.
• Weighted Squats: Adding weighted squats to your routine will enhance your power and efficiency in the wall ball segment.
• Roxzone: Your Roxzone time of 00:07:49 was 01:29 slower than average, indicating potential for improvement in transitions. Start timing yourself during practice to become more efficient in your transitions. Here are some strategies:
• Practice Transitions: Set up a mini-circuit with your exercises and practice moving quickly from one to another. Time yourself and aim to improve.
• Overall Fitness: Incorporate more high-intensity interval training (HIIT) sessions to boost your overall fitness and reduce transition time.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing is Key: Start with a steady pace; aim for a negative split, where you run the second half faster than the first. This helps conserve energy for the latter parts of the race.
• Focus on Transitions: Treat transitions like an Olympic sport! Get in and out quickly, keeping your mind focused on the next task at hand.
• Visualize Success: Before the race, visualize yourself executing each segment perfectly. As David Goggins says, “You’re not going to find your limits unless you push yourself to them.”

Conclusion:

Elin, you're on the right track, and the potential is clear! Your experience in this event is just a stepping stone toward even greater achievements. Keep pushing those limits, because remember, “The only way to finish is to start.” 🏆

Take these insights and incorporate them into your training. You’ve got the grit, and with some focused adjustments, you’ll transform those weak spots into strengths. Let’s continue to build that Hyrox warrior within you! Now, get out there and crush your next race! 💪💥

Keep it up, and remember, I’m here rooting for you every step of the way. This is Rox-Coach, signing off! Let’s get after it! 💥