Rosenblad Lisa Hyrox Result

Overall Performance:

Lisa, you put on a solid performance at the 2024 Stockholm Hyrox event! Finishing in the top 73% overall and 74% in your age group shows that you have a strong foundation. Your overall time of 01:42:23 is impressive, especially with a total running time of 00:47:48, which is 4:06 faster than average. This indicates that you have a runner's profile; you're more comfortable on the track than in the strength zones. However, we need to dial in your transitions and strength exercises to elevate your performance to the next level. When we look at your pacing, it seems like you may have started off a bit too fast during the first running segment, but you managed to keep a relatively strong pace throughout. Your best running lap of 5:20 shows you have solid speed. Just remember, pacing is everything—it's not a sprint; it’s a Hyrox!🏃‍♀️💨

Segments to Improve:

Now, let’s break down the segments that didn’t shine as bright as the rest. Here are your top three areas for improvement:

• Burpees Broad Jump (10:26) - This was your slowest segment and ranked in the 93rd percentile. Transitioning from running to this explosive movement can be tricky. To improve:
  • Drill: Practice burpee broad jumps with a focus on explosive power. Aim for 3 sets of 10 reps, resting 1 minute between sets. Ensure you're landing softly to absorb impact, which will save your legs for the next run.
  • Form Correction: Focus on keeping your core tight during the jump. A strong core will help you maintain balance and reduce fatigue.
• Wall Balls (8:36) - Another area where you lost valuable time, landing in the 92nd percentile. This is all about rhythm.
  • Drill: Incorporate wall ball practice in a Tabata format (20 seconds on, 10 seconds off for 8 rounds). This will help you develop endurance and consistency.
  • Form Correction: Focus on your squat depth and ensure you're using your legs as much as your arms. A deeper squat can help you generate more power for the throw.
• Sandbag Lunges (6:31) - Ranked in the 85th percentile, these need some fine-tuning as well.
  • Drill: Perform weighted lunges with a focus on explosiveness. Try 3 sets of 10 lunges per leg, dropping the weight if your form suffers.
  • Form Correction: Make sure your knee doesn't extend past your toes when lunging. Good form will prevent injuries and ensure you can push through fatigue.

Lastly, let’s talk about your Roxzone time of 9:50, which is 1:31 slower than average. This is where you can really make a difference by cutting down on your transition time. Improving overall fitness will help you bounce back quicker between exercises. Consider adding circuit training to your routine to simulate race conditions more effectively.

Race Strategies:

• Pacing: Focus on starting strong but controlled. Use the first running segment as a warm-up rather than an all-out sprint.
• Breathing: Control your breathing during the strength segments. It can be easy to lose rhythm; remember, “Inhale confidence, exhale doubt.”
• Visualization: Before the race, visualize yourself executing each segment perfectly. Picture the burpees, wall balls, and lunges, and see yourself owning each one.
• Transitions: Practice your transitions in training. Quick changes can save you precious seconds. Think of it like a relay race—pass the baton quickly!

Conclusion:

Lisa, you’ve got the foundation to crush this competition! With a little focus on those key segments, you can transform your weaknesses into strengths. Remember, the only bad workout is the one you didn’t do. As David Goggins would say, “Most of us are afraid to push ourselves to the limit. But that’s where the growth happens.” So let’s get after it! 💥 Keep pushing, keep grinding, and let’s make every rep count. You’ve got this, and I’m here to support you every step of the way as your Rox-Coach! 🏆