Olsen Martin Hyrox Result

Overall Performance:

Martin, you put down a solid performance at the 2024 Stockholm Hyrox, finishing with a time of 01:30:59, which puts you in the top 66% overall and top 71% in your age group. That’s no small feat! Your total running time of 00:38:39 is impressive—6:17 faster than the average, showcasing your strong running profile. However, it seems like you started a bit too fast with your first lap, clocking in at 00:04:19, which is in the 38th percentile. You might want to consider pacing yourself better in the early parts of the race to conserve energy for those later stages. Remember, it’s not a sprint; it’s a marathon with obstacles! 🏃‍♂️💥

Segments to Improve:

Now, let's dive into those segments where you can really turn the tide and boost your overall performance:

• Wall Balls (12:20, 97th Percentile): This was your slowest segment, and it’s a significant time sink. Focus on your form—keep your core tight and your feet shoulder-width apart. Try incorporating weighted squats and medicine ball throws into your training to build both strength and endurance. A good drill is the “Wall Ball Ladder”: do 15 reps, rest for 30 seconds, then drop to 12, 9, 6, and finish with 3, aiming for maximum speed while maintaining form.
• Burpees Broad Jump (06:42, 76th Percentile): This one is both strength and coordination. Practice transitioning between the burpee and the jump. Incorporate burpee variations into your training, focusing on explosiveness and speed. Try doing sets of “5 burpees + 5 broad jumps” for 5 rounds, resting only as needed. This will help you build that endurance for the jump while keeping your heart rate up.
• Sandbag Lunges (06:10, 75th Percentile): Like your wall balls, these could use some work. Ensure your lunge form is impeccable—keep your back straight, step deep, and engage your core. To train, incorporate weighted lunges into your routine, and use a timer for intervals of 30 seconds of lunges followed by 30 seconds of rest, focusing on form over speed. Don’t forget to mix in some unilateral movements, like single-leg deadlifts, to develop balance and strength.

Also, your Roxzone time of 08:05 is on the slower side, indicating you might be taking longer to transition between exercises. Improving your overall fitness and transition speed can significantly enhance your performance. Consider implementing short, high-intensity interval training (HIIT) sessions focused on quick transitions. For example, practice a circuit of 10 burpees, 10 wall balls, and a quick 200m run, aiming to minimize the time spent transitioning between exercises.

Race Strategies:

Here are some race strategies you can implement to maximize your performance during your next Hyrox:

• Pacing: Start with a controlled pace in the first two runs. Try to hit a pace that feels sustainable—this is key to ensuring you have enough energy for the latter parts of the race.
• Transitions: Practice quick transitions in training. Have a designated area to switch between exercises quickly, and time yourself. The quicker you can move, the better your overall time.
• Mindset: Approach each segment with a positive mindset. Visualize success and remind yourself of your training. As David Goggins says, “You are not just a product of your environment; you are a product of your decisions.” Keep that in mind when you hit those tough spots in the race!

Conclusion:

Martin, you’re clearly capable of fantastic things! With your strong running profile, you have the foundation to build on. Focus on those weaker segments, implement the suggested drills, and refine your race strategies. Remember, improvement is a journey, not a sprint—though we know you’re good at those too! 💪

As you gear up for your next competition, remember: “The only way to achieve the impossible is to believe it is possible.” Embrace the grind, and let’s turn those weaknesses into strengths! Keep pushing, stay motivated, and let’s get after it. I’m here to help you every step of the way. You got this! - The Rox-Coach