Seiffert Lars Hyrox Result

Overall Performance:

Lars, first off, congratulations on finishing strong in the 2024 Stockholm Hyrox! With an overall rank of 488 out of 1096 athletes and placing 6th in your age group, you’ve shown you can hang with the best of them. That's top 44% overall and top 16% in your age group, which is impressive! 💪

Looking at your overall time of 01:21:54, it seems like you’ve got that hybrid athlete vibe going on. However, your Total Running Time of 00:42:28 indicates that we might need to tweak your running strategy a bit. This time is 01:26 slower than average, which suggests that while you’ve got the strength to power through the sled pushes and sandbag lunges, your running pace could use some work. Your pacing was slightly off too; starting with a faster running lap of 00:04:43 but then slowing down, especially towards the end. Remember, your legs are not just a set of wheels; they’re the engine that carries you through this race!

Segments to Improve:

Let's break down the segments where you could transform a weakness into a strength:

• Total Roxzone: 00:07:39 (01:20 slower than average)
• Running 5: 00:05:34 (00:15 slower than average)
• Running 6: 00:05:38 (00:26 slower than average)

1. Roxzone: Your time in the Roxzone indicates some potential time lost during transitions. Focus on improving your overall fitness and transition efficiency. Try the following:

• Drills: Include high-intensity interval training (HIIT) sessions focusing on short bursts of movement followed by quick transitions. For example, alternate between 30 seconds of burpees and 30 seconds of quick rest, repeat for 10 rounds.
• Practice Transitions: Set up a mini circuit at your gym. Transition quickly from one exercise to another, aiming for less than 10 seconds between movements.

2. Running Segments: Your running segments have shown that you can push hard but need to maintain that pace throughout the race. Your running 5 and 6 are key points for improvement.

• Long Runs: Incorporate longer, slow-paced runs to build endurance. Aim for 1-2 long runs per week, gradually increasing your distance.
• Tempo Runs: Include tempo runs where you run at a challenging pace for a set distance (e.g., 5 km), then cool down. This will help you learn to maintain a faster pace without burning out too quickly.
• Interval Training: Try doing intervals at your best running lap pace (00:05:02), alternating between 1 minute fast and 2 minutes slow, for about 20-30 minutes. This builds speed and stamina.

Race Strategies:

Now, let’s talk race strategies to help you out next time:

• Pacing Strategy: Start strong but control your speed. Get a feel for how your body responds early in the race. You don’t want to burn out early; save some gas for the final push!
• Focus on Breathing: As you transition to different segments, focus on your breathing. Inhale for 3 steps, exhale for 2. This keeps your heart rate steady and your mind focused.
• Visualize Success: Picture yourself powering through each segment in your mind before the race. Visualization helps prepare your body for the effort it needs to put in.

Conclusion:

Lars, you’ve got the heart of a champion and the skills to match. Now, it’s about refining those skills and improving your running to complement your strength. Remember, “It’s not the size of the dog in the fight, but the size of the fight in the dog.” – Mark Twain. Every moment spent training is a step toward your greatness. So, lace up those shoes and let’s get to work! And hey, if you’re ever feeling down, just remember: “The only bad workout is the one that didn’t happen.” Keep pushing, and let's crush it next time! 💥

Keep striving for excellence, and don’t hesitate to reach out if you need more tailored advice. You've got this!

— The Rox-Coach