Leirvik Collin Hyrox Result

Overall Performance:

Hey Collin, first off, congrats on rocking the 2024 Dallas Hyrox! Finishing in the top 20% overall and 66% in your age group is no small feat—you're putting in some serious work! 💪 Your overall time of 01:37:27 shows that you've got the endurance to keep pushing through those tough segments. Plus, with a total running time of 00:46:17, you're definitely showing a strong runner profile, being 01:35 faster than the average. That first running segment of 00:05:14 was a bit slower than average, which might suggest you started a tad too conservatively. Trust me, it's not a marathon, but a Hyrox, and you want to hit that sweet spot right out of the gate!

Segments to Improve:

Now, let’s dive into those segments that could use a bit of TLC. Here’s where you can turn that potential into performance:

• Burpees Broad Jump (00:07:36): This was a slower segment for you and has a lot of room for improvement. Focus on technique—try doing burpees with a strong jump while focusing on landing softly. A great drill is to perform “burpee box jumps,” which can help you combine the explosive movement of jumping with the burpee. Aim to increase your speed through repetition; practice 3 sets of 10 burpees with a jump, rest 1 minute between sets.
• Wall Balls (00:08:07): To improve your wall balls, concentrate on your squat depth and the release of the ball. Drills like “Wall Ball Ladder” can help you build strength and endurance. Set a timer for 3 minutes and see how many you can do, resting only 30 seconds between sets. Also, consider incorporating some core-strengthening exercises like planks and Russian twists to support your wall ball form.
• Sled Pull (00:06:14): This is a strength-focused segment that can really challenge you. Ensure your pulling technique is sound—keep your hips low and your core engaged. To enhance this, try “sled drags” with varying weights, aiming for 3 sets of 20 meters with a 1-minute rest in between. Adding some unilateral pulls with a resistance band can also improve your strength on this segment.
• Roxzone (00:07:46): Your transition time is a crucial aspect that needs attention. Aim to improve your overall fitness to reduce the time spent resting. Incorporate high-intensity interval training (HIIT) sessions into your weekly routine. For example, during your workouts, practice quick transitions from one exercise to another, mimicking the Hyrox flow. Time yourself and try to beat your best each time!
• Ski Erg (00:05:12): Though you scored well here, with a bit more focus, you can push that time even lower. Work on your technique by keeping a strong posture and driving with your legs as much as your arms. Incorporate interval training on the Ski Erg—30 seconds on, 30 seconds off for 10 rounds. This will help you build stamina and power.
• Sled Push (00:03:27): Your sled push, while not the worst, could definitely use some work! Focus on keeping your body low and driving through your legs. Try sled pushes for distance—set a timer for 2 minutes, push for distance, and record your meters. Aim for progressive overload by increasing the weight each week.
• Rowing (00:05:20): A bit of work on your rowing technique can go a long way. Ensure you’re using your legs first before pulling with your arms. Do 500-meter sprints on the rower with 2 minutes rest in between to build your speed and endurance.

Race Strategies:

When it comes to race day, having a solid plan can make all the difference. Here are some strategies:

• Pacing: Start strong but controlled. Consider the first running segment as a warm-up rather than a sprint. Keep an eye on your heart rate and don’t let your excitement push you too hard too early.
• Transitions: Practice your transitions in training. Getting in and out of each zone quickly can save you precious seconds. Think of it as a game of tag—you don’t want to be “it” for too long!
• Mindset: Stay positive! During the tough segments, remind yourself why you’re there. Visualize crossing the finish line and achieving your goals. “Success is where preparation and opportunity meet.” – Bobby Unser

Conclusion:

Collin, you’ve got the heart of a champion! With a few tweaks and focused training on those segments, I have no doubt you’ll crush your next Hyrox. Remember, it’s not just about the finish time; it’s about the journey and the progress you make along the way. Keep pushing, keep training, and keep that competitive spirit alive! 💥 Just think of every workout as a step closer to your next victory, and remember: “The only bad workout is the one that didn’t happen.”

Keep it up, and I’ll be here rooting for you every step of the way! Until next time, this is The Rox-Coach signing off. 🏆