Thinggaard Søren Lund Hyrox Result

Overall Performance:

Søren, you put in a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:36:21. That's a great achievement when you consider the competition you faced! You ranked in the top 77% overall and 76% in your age group, which shows you have the determination and grit to compete at a high level. However, there’s always room for improvement, and I’m here to help you find it!

Looking at your splits, we can see that your total running time of 00:48:02 is slower than average, which suggests that you may have a stronger strength profile compared to your running abilities. In fact, your best running lap was 00:05:43, which indicates that while you have the potential to run faster, pacing might have been an issue during the race. You started off strong in Running 1 but slowed down in subsequent runs. This could be a sign of either pacing too aggressively initially or not enough endurance in the latter parts of the race.

Segments to Improve:

Now, let’s break down the segments where you can really make gains:

• Burpees Broad Jump (00:06:38, 17 seconds slower than average): This segment really took a toll on your overall time. Work on your burpee technique—focus on explosive jumps and quick transitions to minimize downtime.
  • Drill: Practice burpees with a focus on speed. Start with 10 sets of 5, aiming to reduce your time each week.
  • Form Correction: Ensure your chest touches the ground fully, and keep your core tight to maintain form.
• Sled Pull (00:05:59, 21 seconds slower than average): The sled pull can be taxing, especially when fatigue sets in. Focus on your grip and body position.
  • Drill: Incorporate resistance band training to strengthen your back and grip. Pull bands while maintaining a strong posture for 3 sets of 10 reps.
  • Form Correction: Keep your hips low and pull with your legs as much as your arms to distribute effort effectively.
• Total Running Time (00:48:02, slower than average): This indicates the need for improved running endurance.
  • Drill: Add interval training to your weekly routine. For example, run 400m at a fast pace followed by 200m of recovery for a total of 6-8 sets.
  • Distance Runs: Aim for one longer run each week, gradually increasing distance to build your aerobic base.

Race Strategies:

During the race, strategic pacing is crucial. Start conservatively, especially in the running segments, to ensure you have the energy to maintain speed in the later stages. Here's a game plan:

• Warm-Up: Ensure a solid warm-up to prevent early fatigue. Dynamic stretches and light jogging are key.
• Pacing Strategy: Aim to run your first two laps at a pace you feel comfortable with. Use the knowledge of your previous laps to guide your pacing.
• Transition Time: Focus on quick transitions between exercises. Remember, the roxzone counts, so practice switching from one movement to the next swiftly.
• Stay Hydrated: Keep your fluids up to avoid cramping; a hydrated athlete is a happy athlete!

Conclusion:

Søren, you’ve shown that you have the heart and determination required for Hyrox races. Remember, "It's not about how hard you hit. It's about how hard you can get hit and keep moving forward," a lesson from the great Rocky Balboa. Embrace the challenge, tackle those segments head-on, and keep that competitive spirit alive! 💪

With focused training on those key segments and smart race strategies, you’ll be turning those weaknesses into strengths faster than you can say "burpee"! Keep pushing your limits, and remember—every time you think you can’t go on, just think about what you’re capable of achieving! You've got this! 💥🏆

Stay hungry, stay humble, and let’s get after it! This is The Rox-Coach, and I believe in you! Let's make the next race even more epic!