Lilja Thomas Hyrox Result

Overall Performance:

Thomas, first off, congrats on finishing 24th in your age group and in the top 94% overall! That's no small feat! Your total time of 01:52:42 shows that you brought your A-game, and with a total running time of 00:54:16, you're definitely more of a runner than a pure strength athlete. Your pacing indicates that you might have started a bit too fast, especially on Running 1, where you were 22 seconds slower than average. This could have resulted in a fatigue build-up that affected your performance in the later segments, particularly in the Burpees Broad Jump and Wall Balls, where you slipped behind the average times. Overall, you showed strength in the skiing, sled push, and sled pull, but there are definitely areas we can hone in on to help you crush it next time. Remember, “You’re never going to reach your full potential if you don’t push yourself to the limit.” 💪

Segments to Improve:

Now let’s dive into the segments where we can make some serious gains:

• Burpees Broad Jump (00:09:35 - 01:50 slower than average): This is a big area to focus on. The burpees can sap your energy quickly if you're not efficient. Aim to practice your burpee form and transition speed. Work on explosive power and rhythm to minimize fatigue. A great drill is the Burpee Box Jump. This combines the burpee with a box jump to build power and improve your transition speed. Start with 3 sets of 10 reps, focusing on quick transitions.
• Total Running Time (00:54:16 - 00:01:38 slower than average): Since you have a solid running profile, we need to keep your endurance high while also working on your speed for those later segments. Incorporate interval training into your routine. Try 800m repeats at a pace faster than your race pace, with a 3-minute rest in between. Aim for 5-6 reps to build both speed and endurance.
• Wall Balls (00:09:44 - 00:00:32 slower than average): The wall balls can be a tough segment if you're fatigued, and it looks like this was one of those moments. Focus on your squat depth and your throwing technique. For improvement, include Wall Ball Drills in your training—practice 3 sets of 15 reps, ensuring you maintain good form and rhythm. It might also be beneficial to incorporate a Core Strength Routine to build endurance for these explosive movements.

Race Strategies:

Here are some actionable strategies to implement in your next race:

• Pacing: Start slightly slower than your goal pace for the first run. This will help you conserve energy for the later segments. Remember, it’s a marathon, not a sprint—unless you’re being chased by a bear! 🐻
• Transition Efficiency: Work on your transitions between exercises. If your roxzone time was slower than average, it indicates that you took time to regroup. Simulate race conditions in training by practicing quick transitions between exercises. A simple clock timer can help you keep track of your time.
• Nutrition and Hydration: Pay attention to your fuel before and during the race. Make sure you are properly hydrated and consider a carbohydrate source during the race to keep your energy levels consistent.

Conclusion:

Thomas, you’ve laid a solid foundation, and with these tweaks, you’ll be ready to take your performance to the next level. Remember, “The only easy day was yesterday.” Embrace the grind and keep pushing those limits. Let’s work on those burpees while laughing at how they seem easy in the comfort of your gym but feel like a mini-death sentence on race day! Keep your head up and your heart strong. You’ve got what it takes to improve and push forward. Let’s get after it! 💥🏆

Stay strong, and remember: The Rox-Coach is here to support you every step of the way! Keep grinding! 💪