Kjellström Thomas Hyrox Result

Overall Performance:

Thomas, let’s take a moment to celebrate your performance at the 2024 Stockholm Hyrox event. You finished 323rd overall, which puts you in the top 85% out of 378 athletes, and 4th in your age group – that’s solid work! Your overall time of 01:31:44 shows that you’ve got the determination to push through tough challenges. The fact that your total running time was 00:41:06, which is 04:14 faster than average, indicates you have a runner's profile. However, your splits tell a story that suggests there’s room for improvement in your strength-based segments. Your pacing was generally good, but you might have come out a bit too strong in the first running segment at 00:04:22, which could have led to some fatigue later on. Keeping the pace consistent, especially in the initial laps, can help maintain your energy for those challenging exercises. Think of it this way: sprinting at the start is like going out for ice cream and finishing the whole tub before dinner – not the best strategy! 🍦

Segments to Improve:

Now, let’s tackle the segments where you can really make strides:

• Burpees Broad Jump (00:08:02): This was your slowest segment, and it’s crucial to improve your explosiveness here. Focus on your form and ensure you’re using your legs to propel yourself forward. Try these drills:
• Burpee Box Jumps: Incorporate box jumps into your burpee routine to enhance explosiveness.
• Plyometric Drills: Work on broad jumps and tuck jumps to develop power in your legs.
• Interval Training: Set a timer for 30 seconds and perform burpees as fast as you can, rest for 30 seconds, and repeat. This will build endurance and speed.
• Wall Balls (00:08:30): Your wall balls were another area where you could save time. Ensure your squat form is on point, and focus on the upward thrust of the ball. Here are some drills:
• Squat to Press: Use a medicine ball to practice squatting and pressing. This builds strength in the legs and shoulders simultaneously.
• Target Practice: Use a target on the wall; aim for accuracy and consistency to improve your rhythm.
• Tempo Wall Balls: Slow down the movement to focus on form, then gradually increase your speed as you become more comfortable.
• Sandbag Lunges (00:06:52): This segment can be a real game-changer. Focus on your core stability and strength. Here’s how to tackle it:
• Weighted Lunges: Increase the weight of your lunges gradually to build strength.
• Walking Lunges: Incorporate walking lunges into your routine for distance and stability.
• Core Work: Strengthen your core with planks and rotational movements to improve your overall stability during lunges.

Race Strategies:

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

• Controlled Start: Aim for a steady pace in the first two running segments. You want to stay relaxed while keeping a close eye on your heart rate.
• Transition Efficiency: Work on your transitions. Since your roxzone time was 00:08:17 (45 seconds slower than average), practice quick changes between exercises. Use drills that mimic race conditions to build this skill.
• Nutrition and Hydration: Fuel your body properly leading up to the race. A well-timed snack or energy gel can keep your energy levels steady. Remember, carbs are your friends!
• Mindset: Keep your mental game strong. Visualize your race and remind yourself that "the only way to get better is to get comfortable being uncomfortable." Embrace the suck! 💪

Conclusion:

Thomas, you’ve shown that you have the heart and dedication to excel in Hyrox. With a few targeted improvements, especially in your strength segments, you can elevate your performance even further. Remember, "You are never too old to set another goal or to dream a new dream" – C.S. Lewis. Keep pushing your limits, stay consistent with your training, and embrace the journey! The next race is your opportunity to show everyone just how far you've come. And remember, if you’re not sweating, you’re just resting! 💥

Keep grinding, and I’ll be here to help you every step of the way. You’ve got this!

The Rox-Coach