Genborg Catrin Hyrox Result

Overall Performance:

Catrin, you put in an impressive effort at the 2024 Stockholm Hyrox event! Finishing with an overall time of 02:00:53 places you in the top 92% of competitors, which is no small feat, especially in a field of 652 athletes. Your total running time of 51:50 is 09:12 faster than average, showcasing your strength as a runner—clearly, you can fly when the pavement is calling! 🏃‍♀️💨

However, there’s always room for improvement. Your pacing suggests you started strong but maybe went a bit conservative in some segments, particularly the strength-based exercises. With a better balance between your running prowess and strength training, you could shave off even more time. Remember, in Hyrox, it’s a hybrid race—your success lies at the intersection of running and strength!

Segments to Improve:

Let's dive into the segments that need your attention:

• Wall Balls (13:38): Ouch! That’s a tough one, but it’s also a massive opportunity. Aim for shorter, more explosive movements. Focus on your squat depth and throw technique. Try incorporating a wall ball drill into your routine with sets of 10-15 reps with a light weight. Start focusing on form before increasing the load.
• Burpees Broad Jump (11:46): This segment was a bit of a slowpoke. Improve your explosiveness by doing jump burpees in your training—try a 10-minute AMRAP (as many rounds as possible) of 5 burpees and 5 broad jumps. Your goal? To make those jumps feel effortless.
• Sandbag Lunges (09:00): Slow and steady isn’t going to cut it here. Practice lunges with a sandbag to develop strength and endurance. You can try a lunge matrix (forward, backward, and lateral lunges) to enhance your stability and strength while alternating legs. Aim for 3 sets of 10 on each leg, increasing weight as you progress.
• Farmers Carry (03:19): You’ve got to grip it to rip it! Focus on your grip strength and core stability. Implement farmers carry drills with heavier weights over longer distances. Try 4 sets of 20 meters, resting minimally between sets.

By honing in on these segments, you can transform weaknesses into strengths. Remember, every great athlete was once a beginner who didn’t give up!

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start strong but not so fast that you burn out. Aim to maintain a steady pace through the running segments, even into the strength exercises. You want to avoid the dreaded "hit the wall" moment!
• Transition Time: Your roxzone time was faster than average, but there’s still room for improvement. Practice your transitions during training. Set up mock transitions with your equipment and time yourself to see how quickly you can move from one station to the next.
• Breathing Techniques: Focus on your breathing, especially during the high-rep exercises. Inhale during the easier part of the movement and exhale explosively during the exertion phase. This will help you maintain energy levels and form.
• Visualize Success: Take a moment before the race to visualize each segment. Picture yourself smashing those wall balls and lunges—a mental rehearsal can work wonders!

Conclusion:

Catrin, you’ve got the heart of a lion and the legs of a gazelle! 🦁💪 Remember, “It’s not about the destination; it’s about how you get there.” Embrace the grind, and keep pushing your limits. You’re already in the top tier of competitors, but I know there’s more in you. With focused training on those lagging segments and a solid race strategy, you’ll be on your way to crushing your next Hyrox event! Remember, you’re not just training for a race; you’re building a legacy.

Keep that fire burning, and let’s smash the next race together! You've got this! 💥

— The Rox-Coach