Sørensen Michael Hyrox Result

Overall Performance:

Michael, first off, let me say congratulations on completing the 2024 Stockholm Hyrox! You landed in the top 74% overall and top 79% in your age group – that’s no small feat! Your overall finish time of 01:34:40 showcases your dedication and hard work. You have a strong running profile, as evidenced by your total running time of 00:45:17, which is 01:25 faster than the average. Your pacing in the early runs was spot on; you started with a solid first lap (00:04:53), which is excellent, but keep an eye on your endurance as you move through the race – the later runs showed some signs of slowing down. This indicates a potential need to balance your running prowess with your strength exercises. You’ve got the speed; now it’s time to build that strength! Remember, "The only way to truly be successful is to be relentless." 💪

Segments to Improve:

Let’s dive into the segments that need a little extra love. We’re looking at Wall Balls, Sandbag Lunges, and Burpees Broad Jump – these are your current kryptonite but can become your superpowers with targeted training.

• Wall Balls (00:08:58 - 01:34 slower than average):
  • Focus on your squat depth and explosive power. Aim for a 3x a week wall ball routine where you perform:
    • 3 sets of 15 reps at a lighter weight to perfect your form.
    • Incorporate a depth jump into your routine: jump off a box, land, and immediately throw a wall ball.
  • Consider adding a plyometric focus to your squats to improve your overall explosiveness.
• Sandbag Lunges (00:06:40 - 00:54 slower than average):
  • Sandbag lunges can be a game-changer if you increase your stability and strength. Try:
    • Weighted lunges: 4 sets of 10 per leg with a focus on depth and control.
    • Include lateral lunges to strengthen your glutes and improve balance.
  • Practice transitioning from lunges directly into your next run to simulate race conditions.
• Burpees Broad Jump (00:06:29 - 00:20 slower than average):
  • Burpees are a killer! Let’s turn that frown upside down. Incorporate:
    • Burpee drills: 5 sets of 10 reps, focusing on explosive jumps to maximize distance.
    • Combine burpees with box jumps to improve your overall explosiveness and conditioning.
  • Practice pacing your burpees; find your rhythm, and don’t rush through them. Remember, slow is smooth, smooth is fast!

Race Strategies:

For your next race, implement a strategy that plays to your strengths while addressing your weaknesses:

• Start strong but keep a close watch on your effort levels. As you discovered, going out too fast can drain your energy for the later stages. Aim for a consistent pace across all runs, especially after the first lap.
• During transitions, keep moving! Your Roxzone time is faster than average which is great, but let’s ensure you’re using that time wisely. Practice quick transitions in training to minimize downtime.
• Visualize your success! Before each segment, take a moment to mentally prepare. Picture yourself crushing those wall balls and lunges – it’s all about mindset! "You’re not here to be average; you’re here to be awesome!"

Conclusion:

Michael, you’ve shown that you have the determination and the speed. Now it’s time to build your strength and endurance to match that running prowess. Remember, "It’s not about the destination; it’s about the journey." Embrace the grind, put in the work, and soon those weaknesses will become your new strengths. Keep pushing your limits, and don’t forget to have fun along the way. The road to greatness is paved with hard work and a few laughs! So, get out there and show those weights who’s boss! 💥🏆

Stay strong, stay focused, and let’s get after it! You’ve got this! – The Rox-Coach