Hansen Kim Hyrox Result

Overall Performance:

Kim, you put in a solid performance at the 2024 Stockholm Hyrox, finishing with a time of 01:21:36, placing you in the top 43% overall and top 28% in your age group. That’s no small feat! Your total running time of 00:39:11 is impressive—an entire 01:39 faster than average—showing you’ve got a runner’s heart! 💪

However, let's talk about pacing. You started off strong with a fantastic Running 1 lap at 00:04:18, which was 00:10 faster than average. But as the race progressed, your running segments began to slow down a bit, especially towards the latter half. This indicates that while you can start fast, maintaining that speed through the entire race can be challenging. It’s crucial to find that balance between speed and endurance, especially in a hybrid event like this. You’ve demonstrated a better running profile, but it’s clear that your strength work needs a little more attention to keep that speed up during those rigorous strength exercises.

Segments to Improve:

Now, let’s dive into the segments where you can make some serious improvements. The Burpees Broad Jump and Sandbag Lunges were your slowest segments, and they’re prime candidates for enhancement. Here’s how to tackle them:

• Burpees Broad Jump (00:06:09): This segment was 01:12 slower than average, and with a 67 percentile rank, it’s time to elevate your burpee game.
  • Drill: Incorporate a Burpee Box Jump into your routine. This helps build explosive power and speed. Start by doing 3 sets of 10 reps, focusing on form and quick transitions from burpee to jump.
  • Technique: Work on your burpee fluidity. Instead of a slow descent, focus on dropping quickly into the push-up position and exploding back up. Set a timer for 30 seconds and see how many burpees you can do while maintaining good form.
• Sandbag Lunges (00:05:26): You spent 00:36 longer here than average, landing in the 59 percentile rank.
  • Strength Training: Incorporate heavier lunges into your warm-ups. Use a sandbag that challenges you but allows you to maintain form. Aim for 3 sets of 8-10 lunges per leg, ensuring you keep your core tight and your back straight.
  • Endurance Conditioning: Combine lunges with a run. Try doing a lunge for every 10 meters of running. This will help condition your muscles for the combination of strength and endurance required in Hyrox.

Additionally, your Roxzone performance was slower than average, at 00:08:41, which means those transition times were costing you valuable seconds! To improve here:

• Transition Drills: Set up mock transitions in your training sessions. Practice moving quickly between exercises and minimize rest time. Aim for a 30-second transition between exercises in your next workout.
• Overall Fitness: Consider adding high-intensity interval training (HIIT) sessions to your weekly routine. This will improve your overall fitness and make those transitions feel like a breeze.

Race Strategies:

For your next race, consider these strategies to maximize your performance:

• Pacing: Start strong but be mindful of your pace. Consider using a negative split strategy where you aim to run the second half faster than the first. This will help you maintain energy for those grueling final segments.
• Visualize Each Segment: Before the race, mentally prepare for each segment. Visualizing success can enhance your performance and help you stay focused on your goals.
• Hydration and Nutrition: Make sure you're fueling your body properly before and during the race. A well-timed energy gel or electrolyte drink can make a significant difference, especially during the strength-heavy segments.

Conclusion:

Kim, you’ve shown tremendous potential and talent in this sport. With a few tweaks to your training and strategies, you can not only improve your weaker segments but also enhance your overall performance. Remember, “It’s not about the destination, it’s about the journey.” Keep pushing your limits, embrace the grind, and let’s turn those weaknesses into strengths!

As David Goggins says, “You are not going to like me. You are going to have to get out of your comfort zone.” So get out there and smash it in your next Hyrox event! 💥🏆

Keep grinding, Kim! The Rox-Coach is here to help you every step of the way!