Vestholm Tomas Hyrox Result

Overall Performance:

Tomas, you put in a solid performance at the 2024 Stockholm Hyrox event! Finishing in 01:34:46 puts you in the top 74% overall and 73% in your age group. That’s no small feat! You’ve shown you can run really well, evidenced by your total running time of 45:43, which is a commendable 1:02 faster than average. Your best running lap of 5:21 speaks volumes about your endurance and speed.

However, your pacing strategy might need a little fine-tuning. Your first running segment was a bit slower than average, which suggests you could have started off with more intensity. It’s like starting a marathon sprinting; you want to find a balance where you’re fast, but not burning out before the finish line. Overall, you lean more towards a runner profile, so let’s capitalize on that strength while also sharpening your strength segments. Remember, “When you think you’re done, you’re only at 40% of what your body is capable of.” – David Goggins. Keep pushing, my friend! 💪

Segments to Improve:

Now, onto the segments where you can really crank it up a notch!

• Sandbag Lunges (00:06:42 - 54 seconds slower than average): This is a significant area to focus on. When you’re carrying that sandbag, form is crucial. Ensure that your knees don’t cave in and that you’re driving through your heels. For improvement:
  • Drills: Incorporate weighted lunges in your training routine. Start with lighter weights and focus on form. Gradually increase the weight.
  • Technique: Use a mirror or record yourself to analyze your form. Aim for a full range of motion without compromising your posture.
  • Strength Training: Add exercises like Bulgarian split squats and step-ups to build strength in your legs and core.
• Wall Balls (00:08:05 - 40 seconds slower than average): Wall balls can be a killer if not executed properly. You want to throw that ball like it owes you money!
  • Technique: Focus on your squat depth; aim for parallel to the ground. This will help generate power for the upward throw.
  • Drills: Practice wall ball shots with different weights. Start light and then go heavier, ensuring you maintain form.
  • Endurance: Incorporate high-rep wall ball sets into your workouts to build muscular endurance.
• Roxzone (00:08:12 - 14 seconds slower than average): Your time spent in this transition area is slightly longer than average. This suggests the need for improved overall fitness and quicker transitions.
  • Drills: Work on your transition speed. Set up a course where you practice moving from one exercise to another as quickly as possible.
  • Fitness: Include HIIT workouts in your routine to enhance your overall fitness and stamina.
  • Mobility Work: Incorporate dynamic warm-ups and cooldowns to keep your body ready to shift gears quickly.

Race Strategies:

During the race, a few strategies can help you maximize your performance:

• Warm-Up: Always ensure you have a solid warm-up routine. Loosen those muscles and get the heart rate up; you need to be race-ready from the start.
• Pacing: Don’t be afraid to start a little faster than you did this time. You’ve got the running ability—trust it! Remember to hold some energy back for the final laps.
• Transition Zones: As you approach each transition, visualize your next movement. The quicker you can get into the next exercise, the less time you waste!
• Breathing: Focus on your breathing during the tougher segments. It helps maintain your composure and control your heart rate.

Conclusion:

Tomas, you’ve got the makings of a strong competitor in Hyrox! Focus on your weaknesses, but also remember to celebrate your strengths, particularly your running. It’s all about progress, not perfection! Keep pushing your limits—“You are never too old to set another goal or to dream a new dream.” Keep that mindset and you’ll be crushing your goals in no time! 💥

And remember, when you feel like quitting, think about why you started. Let’s keep grinding, and I’m here to help you every step of the way! Stay strong, stay focused, and let’s dominate the next race! 🏆

Yours in fitness,

The Rox-Coach