Rosendal Clas Hyrox Result

Overall Performance:

Clas, first off, congratulations on crushing the 2024 Stockholm Hyrox! With an overall rank of 1020 out of 1096 athletes, you're sitting in the top 93%. That’s no small feat! Your total time of 01:53:09 is impressive for your age group, landing you in the top 85% of the competition. You clearly have a solid running profile, as your total running time of 00:53:46 is faster than average by a significant 01:06. This shows you’ve got the speed in your legs, but let’s chat about pacing—specifically, your first running segment was a bit on the slow side. Starting strong is key; remember, in a race, it’s not just about how fast you can go, but also how smart you can pace yourself. You don’t want your legs to feel like they’re made of lead halfway through, right? 💪

Segments to Improve:

Now, let's focus on those segments that could use a little TLC. You’ve got some good potential for improvement in the Wall Balls, Sandbag Lunges, and your Roxzone time.

• Wall Balls (00:11:00): This was your slowest segment and a key area for improvement. Consider integrating more explosive movements into your training. Try the following:
  • Drills: Incorporate high-rep wall ball workouts with varying weights. Start with lighter balls and gradually increase the weight as you improve your form.
  • Form Correction: Focus on your squat depth and the velocity of the ball release. Ensure your feet are shoulder-width apart, and engage your core to maintain stability.
  • Accessory Work: Add thrusters and squat jumps into your routine to build the necessary strength and power for those wall balls.
• Sandbag Lunges (00:07:52): Your lunges were also a bit slower than average. This could be due to fatigue from previous segments. Work on your lunging technique:
  • Drills: Implement weighted lunges in your training. Start with bodyweight lunges, focusing on form, then gradually add weight.
  • Form Correction: Pay attention to your knee alignment. Your front knee should not extend beyond your toes, and keep your chest up to maintain balance.
  • Compromised Running Scenarios: Practice running immediately after a set of lunges to simulate race conditions. This will help you adapt to the fatigue.
• Roxzone (00:11:58): You spent quite some time transitioning between exercises. This could have cost you precious seconds. Let’s tighten that up:
  • Drills: Work on your transition speed by practicing quick changes between exercises in your training sessions. Time yourself on a few sets to see where you can cut down.
  • Overall Fitness: Incorporate HIIT sessions that mimic race conditions, allowing you to build endurance while transitioning quickly.

Race Strategies:

Now that we've identified the segments to improve, let’s talk strategy for your next race. You’ve got the speed, but you can enhance your endurance and strength:

• Pacing: Start the first running segment at about 80-85% of your max effort. You want to save something in the tank for the wall balls and lunges that follow. Think of it as a marathon, not a sprint!
• Hydration & Nutrition: Make sure you’re fueling properly before the race. A banana or some oatmeal can give you that quick energy kick without weighing you down.
• Visualization: Before the race, visualize yourself nailing those wall balls and lunges. Picture yourself moving fluidly, transitioning smoothly, and finishing strong. Your mind is a powerful tool; use it!

Conclusion:

Clas, you’ve got a bright future ahead in Hyrox, and with some targeted training, you can turn those weaknesses into strengths. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing your limits and embrace the grind. And hey, if wall balls were easy, they’d be called “sitting downs,” right? 💥 Keep that sense of humor alive, and let it fuel you as you train. I’m here for you, ready to help you crush your next race like the champion you are. Let’s get to work!

Stay strong and keep moving forward!

- The Rox-Coach