Karlsson AnnSofie Hyrox Result

Overall Performance:

AnnSofie, you delivered a commendable performance at the 2024 Stockholm Hyrox, finishing with an overall time of 01:39:18. You ranked 446 overall among 652 athletes, putting you in the top 68%, and within your age group, you secured 9th place, which is a solid achievement in a competitive field. With a total running time of 00:44:28, you demonstrated that your running prowess is a key strength, being 5:55 faster than average. Your best running lap of 00:05:13 shows that you can maintain a solid pace. However, your pacing in the initial segment indicates that you might have started a bit fast, finishing in the 46th percentile for Running 1. This suggests that while you are a capable runner, you may need to balance that with your functional strength training to truly excel in Hyrox. You're more of a runner but it’s time to level up your strength game.💪

Segments to Improve:

Now, let’s focus on the segments where you can turn weaknesses into strengths:

• Wall Balls (00:07:46, 88 Percentile Rank): Wall balls can be a real endurance test! Your time here was 2:07 slower than average. To improve, focus on your squats and medicine ball technique. Aim for sets of 10 reps, then progress to 20 with minimal rest. Consider doing 4-6 sets for endurance with a focus on explosive power. Also, breaking the exercise into smaller sets (e.g., 10-15 reps) can help maintain your form and keep your heart rate in check.
• Sandbag Lunges (00:07:27, 93 Percentile Rank): Sandbag lunges are no joke! You were 2:02 slower than average here. To ramp up your strength and efficiency, incorporate walking lunges with a weighted vest or sandbag. Focus on maintaining a strong core and good posture. Try doing 3 sets of 12-15 reps per leg, and mix in some speed drills to adapt your body to the fatigue that follows.
• Burpees Broad Jump (00:08:57, 86 Percentile Rank): Burpees can feel like the universe is testing your endurance! At 1:47 slower than average, you may want to practice more explosive movements. Work on your burpee form — try doing them in intervals (e.g., 30 seconds of work, 30 seconds of rest) and incorporate broad jumps between sets to build your explosiveness.
• Ski Erg (00:05:57, 95 Percentile Rank): This segment was a significant time loss too. Consider utilizing the Ski Erg more frequently in your training. Aim for 3-4 sessions per week with interval training (1-minute all-out, 1-minute rest) to build both strength and endurance in your upper body.

Race Strategies:

To maximize your performance on race day, consider these strategies:

• Pacing: Given your tendency to start fast, practice pacing yourself better. Aim to keep your first segment just slightly above the average, allowing you to maintain energy throughout.
• Transition Time: Your Roxzone time was slightly slower than average. Work on your transition drills; practice moving efficiently from one exercise to the next. Set a timer and see how quickly you can complete transitions during training sessions.
• Mindset: Remember Goggins’ mantra: “Stay hard!” Keep a positive mindset, especially during challenging segments. Visualize success before the race and remind yourself why you love this sport.

Conclusion:

All in all, AnnSofie, you're on the right track! With some focused training on those key segments, you can elevate your performance to new heights. Remember, every rep counts, and the only bad workout is the one that didn’t happen! So let’s get those wall balls in the air and those sandbags lunged! Keep pushing your limits, because greatness isn’t given; it’s earned, one rep at a time. And who knows? Maybe the next time you tackle a Hyrox event, you’ll be the one laughing at the burpees! 💥

Stay fierce, stay committed, and keep thriving in the Roxzone! You’ve got this! - The Rox-Coach