Ericsson Malin Hyrox Result

Overall Performance:

Malin, first off, congratulations on your performance in the 2024 Stockholm Hyrox! Finishing in the top 88% overall and 78% in your age group is no small feat. Your overall time of 01:56:14 shows you have a solid foundation, especially with a total running time that is 04:18 faster than average. This indicates you have a strong runner profile, which is fantastic! However, it also suggests that we need to focus on building your strength to match that running prowess.

Your pacing seems to have been on point for the majority of the race, with a particularly strong start during the first running segment. However, as you progressed, some segments indicated potential fatigue, especially in the Wall Balls and Roxzone, where transitions took longer than average. This suggests that while your cardiovascular endurance is commendable, your strength endurance and transition efficiency need some work. Remember, Hyrox is as much about strategy as it is about strength and speed!

Segments to Improve:

1. Wall Balls (00:09:51): This segment was significantly slower than average, ranking in the 96th percentile. The key here is both technique and endurance. Work on your squat depth and ensure you're using your legs to drive the ball upward instead of relying solely on your arms. Try to keep a steady rhythm instead of pausing at the bottom.

• Drills: Incorporate wall ball drills into your training routine, focusing on explosive power. Add in depth jumps to improve your leg drive.
• Technique Correction: Work with a coach or video yourself to ensure your form is correct. Aim for a smooth, continuous motion with minimal rest.

2. Roxzone (00:13:24): The time here indicates you may have spent too long transitioning between exercises. This is where we can shave off valuable seconds.

• Drills: Practice quick transitions between exercises in your workouts. Set a timer and challenge yourself to minimize downtime.
• Overall Fitness: Incorporate circuit training to improve your overall fitness and ability to transition quickly between different types of movements. This can enhance your muscular endurance and cardiovascular fitness simultaneously.

3. Burpees Broad Jump (00:09:05): Though faster than average, there's still room for improvement. Focus on maintaining speed and form, as fatigue can slow you down significantly here.

• Drills: Integrate high-intensity interval training (HIIT) with burpee broad jumps to build explosive power while maintaining speed.
• Technique Correction: Ensure each jump is done with full range of motion to maximize distance and minimize time spent on the ground.

Race Strategies:

1. Pacing Strategy: Start strong but controlled. It’s great to be excited at the beginning, but maintain a consistent effort that allows you to finish strong. If you feel good after the first two runs, consider pushing yourself a little more on the sled segments.

2. Transition Training: Incorporate practice runs that simulate the actual race day environment. Focus on how quickly you can switch from running to strength exercises. Treat each transition like a mini-race in itself.

3. Mental Preparation: Remember, Hyrox is a mental game as much as it is physical. Visualize your race and prepare for moments of fatigue. A quote from David Goggins comes to mind: “The only way you can hurt me is to not even try.” Keep that mindset as you tackle each segment!

Conclusion:

Malin, you’ve got an incredible base to work from, and with some targeted training strategies, you can take your performance to the next level. Remember, every workout is a step toward progress. Embrace the grind, stay consistent, and don’t hesitate to push your limits. Even the best athletes were once beginners, so keep that fire burning! As Jocko Willink says, “Discipline equals freedom.” Train hard, race harder, and let’s crush those weaknesses together! 💪💥

Keep pushing, and I’ll be here to guide you every step of the way. You got this! - The Rox-Coach