Cross Ollie Hyrox Result

Overall Performance:

Ollie, first off, a massive salute for your performance at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:32:16 puts you in the top 69% of a competitive field, which is a solid achievement. But let’s dive deeper and see what makes you tick. Your total running time of 00:41:02 shows that you've got a runner's profile, being 4:31 faster than average. That's like running faster than the wind—if the wind had legs and a penchant for burpees! Your pacing indicates that you might have started a bit slower in the first segment, but you definitely picked up the pace as the race progressed. That's the heart of a competitor right there.

However, there are segments where you could really unleash your inner beast. You’ve got the potential to turn those weaknesses into strengths. Let’s break it down to make sure you’re not just running the race, but owning it!

Segments to Improve:

Here are your areas of improvement based on your performance:

• Wall Balls: At 00:08:24, you were 01:11 slower than average. This is where you can really make up some time. Work on your squat depth and explosive power. Try doing wall balls in sets of 20, focusing on maintaining a steady rhythm and form. Consider adding a weighted vest during these sessions to increase strength and endurance.
• Sled Pull: You clocked in at 00:06:30, which is 01:06 slower than average. Strength training for your back and legs will be vital here. Incorporate sled pulls in your training two times a week, focusing on short, explosive pulls. Aim for 4-5 sets of 20 meters, resting sufficiently between sets to maintain intensity.
• Rowing: At 00:05:46, you were 48 seconds slower than average. Incorporate interval training on the rower—try 500m at max effort followed by 90 seconds of rest, repeating for 5 rounds. Focus on engaging your core and pulling with your legs first to maximize efficiency.
• Farmers Carry: Your time here was 00:02:51, 29 seconds slower than average. Increase your grip strength by incorporating dead hangs from a pull-up bar and farmer’s walks in your routine. Aim for heavy carries over 40-60 meters, focusing on posture and core engagement.
• Sled Push: You completed this in 00:03:23, 15 seconds slower than average. This one’s all about leg power and technique. Incorporate heavy sled pushes into your workouts, focusing on short bursts of speed rather than endurance. Aim for 30-50 meters, resting adequately between sets.
• Ski Erg: Your time was 00:04:52, 19 seconds slower than average. Work on your technique here; focus on using your legs and core rather than just your arms. Incorporate ski erg intervals—try 30 seconds at max effort followed by 1 minute of easy pace, repeating for 10 rounds.

Race Strategies:

Now let’s talk about race day strategy. The key is to maximize your strengths while efficiently managing your weaknesses:

• Start Strong, Finish Stronger: Since your running is a strong suit, use it strategically. Start with a controlled pace in the first running segment, ensuring you conserve energy for the exercises that follow.
• Transition Training: Make those transitions snappy! Practice moving from running to exercises and back again. The quicker you move, the less time you waste. Consider timing your transitions during training to develop a sense of urgency.
• Breathing and Recovery: Pay attention to your breathing during exercises. Use recovery breaths between sets to keep your heart rate manageable. This will help you maintain your performance during the running segments.
• Visualization: Before the race, visualize yourself conquering each segment, especially the ones you find challenging. Picture yourself breezing through wall balls and sled pulls like they’re a walk in the park—just without the picnic basket!

Conclusion:

Ollie, you’ve got the heart and the legs for this sport. Remember, it’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward, like Goggins says. Embrace the grind, and don’t shy away from challenging those weaknesses head-on. You've got the potential to crush your next Hyrox race, so let’s turn those segments into strengths!

Keep pushing, keep training, and remember: “The only easy day was yesterday.” You've got this! 💪💥

Stay strong and keep hustling,

The Rox-Coach