Salomaa Robin Hyrox Result

Overall Performance:

Robin, first off, let me just say, you absolutely crushed it in Stockholm! Finishing in the top 97% overall and 99% in your age group is no small feat. Your overall time of 02:08:18 shows you’re clearly in the game, with a solid running profile that shines through your total running time of 55:31—7:34 faster than average! That’s impressive! 🏆

Now, let’s talk pacing. You started strong with a lightning-fast first lap (5:28), indicating you're a natural runner. However, your performance dipped in some of the strength segments, particularly the Wall Balls, where you spent a staggering 18:22. It’s clear that while your running is on point, there’s room to bolster your strength work. Think of it this way: don’t let the weights weigh you down; let them lift you up! 💪

Segments to Improve:

Now, let’s deep-dive into the segments where you can turn that performance from good to absolutely phenomenal:

• Wall Balls (18:22) - This is where you really lost some time. Work on your squat depth and explosive power. Consider doing:
• Wall Ball Drills: Practice for time, focusing on form and consistency. Aim for 3 sets of 15 reps at a steady pace.
• Plyometric Squats: This will help build the explosive power needed for those wall balls. 3 sets of 10 reps should do the trick!
• Burpees Broad Jump (11:03) - A bit of a slog here! To improve, incorporate:
• Burpee Variations: Mix in tuck jumps or push-up variations to build strength and speed. 4 sets of 8 will spice things up!
• Jumping Drills: Add some box jumps into your routine to increase your explosive leg power. 3 sets of 10 reps should be solid.
• Sandbag Lunges (9:22) - Lunges can be a killer, but they don’t have to be! Try:
• Weighted Lunges: Start with body weight, then gradually add weight. Aim for 4 sets of 12 reps, alternating legs.
• Dynamic Lunges: Add movement with walking lunges to build endurance and stability.
• Farmers Carry (3:32) - A little more strength training will go a long way. Focus on:
• Farmers Walks: Load up some weights and walk for distance. 4 rounds of 30-40 meters will increase grip strength and endurance.
• Deadlifts: Build overall strength and stability with 3 sets of 8 reps.

Overall, you’re on the right path, but these segments need your focus. Think of it like building a well-balanced meal—don’t let the running be the only ingredient on your plate!

Race Strategies:

As you prepare for your next event, consider these strategies:

• Pacing: Start strong but don’t burn out. Keep an eye on your heart rate, and don’t be afraid to dial it back a bit on the first run to save energy for the strength segments.
• Transitions: Your Roxzone time was solid, but there’s always room for improvement. Practice transitioning between exercises in training to smooth out those crucial moments. Think of it as a pit stop in a race—make it quick and efficient!
• Mindset: Visualize your race beforehand. Picture each segment, especially the tough ones. Remember, “You are not your body; you are your mind.” Stay mentally strong, and when those wall balls or lunges come up, own them!

Conclusion:

Robin, you’ve got the heart of a champion, and with a little extra work on your strength segments, you’ll be unstoppable! Remember, “The only thing more contagious than a good attitude is a bad one.” So keep that positive mindset, and let’s crush those workouts! 💥

In the words of David Goggins, “You will never learn from people if you always tap dance around the truth.” So, let’s face these challenges head-on and transform those weaknesses into strengths. Keep pushing your limits, and the podium will be waiting for you! You got this!

Stay fierce, stay focused, and keep hustling! This is The Rox-Coach, and I’m here to help you unleash your full potential. Let’s get after it! 💪