Westlin Cecilia Hyrox Result

Overall Performance:

Cecilia, first off, congratulations on completing the 2024 Stockholm Hyrox! With an overall rank of 444 out of 652 and placing 80th in your age group, you’ve shown that you have the grit to go the distance. 💪 Your overall time of 01:39:07 is commendable, and while there’s always room for improvement, you're already in the top 68% overall and the top 72% in your age group. That’s no small feat!

Now, let’s talk about your pacing. You started a bit slower than average, especially in the first two running segments, which might have set the tone for the rest of the race. Your total running time of 00:56:19 shows you’re more of a strength athlete—there’s some serious potential to enhance your running speed. This is your opportunity to work on that, balancing your strengths with your running capabilities. Think of it this way: if running were a team sport, you’d be the supportive friend cheering everyone on while you’re on the powerlifting team! 😂

Segments to Improve:

Let’s dive deeper into the segments where you can unleash your full potential:

• Running Segments (Running 1, 2, 3, 4, 5, 6): Your running times were consistently slower than average, especially in the final running segments. The cumulative effect of fatigue from the exercises likely impacted your running speed. To combat this, focus on building your aerobic base and speed endurance.
• Drills: Incorporate interval training into your routine. Try 400m repeats at a pace slightly faster than your race pace, followed by 2-3 minutes of rest. Aim for 4-6 sets per session, 1-2 times weekly. This will help condition your body for speed work.
• Long Runs: Schedule a long run once a week at a comfortable pace, gradually increasing the distance. This will help improve your aerobic capacity.
• Wall Balls: At 00:06:53, this segment was slower than average. Fine-tuning your form can make a significant difference here.
• Technique Work: Ensure you’re using your legs effectively when squatting down to pick up the ball. Focus on maintaining a strong core and avoiding rounding your back. Consider practicing with lighter weights to master the movement.
• Strength Training: Incorporate squat variations (front squats, goblet squats) into your routine to build the necessary leg strength. Aim for 3 sets of 8-10 reps at a challenging weight, focusing on form!

Race Strategies:

Now, let’s discuss some race strategies that could help you optimize your performance:

• Pacing: Start with a controlled yet steady pace in the first running segment. Aim to hit your target pace for the first two runs, gradually increasing your speed as you gain confidence and your body warms up.
• Transition Time: Your roxzone time was 00:07:13, which is faster than average, but there's still room to shave off those seconds. Practice smoother transitions in training by rehearsing the flow from one exercise to the next, minimizing downtime. Think of it as a game of hot potato—no one likes to hold the potato for too long!
• Focus on Breathing: During the more taxing exercises (like the sled push or the burpee broad jumps), keep your breathing steady. This will help maintain your heart rate and keep fatigue at bay. Remember, your breath is your best friend—don't forget to invite it to the party!

Conclusion:

Cecilia, your performance at the Stockholm Hyrox is just the beginning. Every race is a stepping stone, and your determination shines through. Remember, as David Goggins says, “You are not gonna find a way. You’re gonna make a way.” Embrace the grind, focus on those segments that need work, and you’ll see improvement in no time. You’ve got this! 💥

Take these suggestions to heart, and keep pushing your limits. Every time you step into that gym or hit the road, remember: you're not just training for a race; you're building a stronger, faster, and more resilient version of yourself. Now, let's go crush it in the next competition! 🏆

This is The Rox-Coach, signing off. Keep sweating, keep smiling, and remember: the only bad workout is the one you didn’t do!