Sel Serkan Hyrox Result

Overall Performance:

Serkan, you put in a strong effort at the 2024 Stockholm Hyrox, finishing with an impressive overall time of 01:52:49. You ranked in the top 92% overall and top 94% in your age group, which is no small feat! Your total running time of 51:54 is a significant 3:03 faster than average, showcasing your running prowess. You definitely have a runner's profile, but we need to balance out your strength to ensure you don't get left behind in those heavy zones.

Now, about your pacing—your first running segment was a touch too fast at 5:22, which might have left you a bit gassed during the later stages. That’s like sprinting to the buffet only to realize they’re out of your favorite dish! A steadier pace would help you maintain energy throughout the race. Overall, you clearly have the endurance and speed, but we need to sharpen those strength segments to match your running efficiency.

Segments to Improve:

Let’s dive into the segments that could use some TLC:

• Burpees Broad Jump (00:08:06): This segment was a significant drag on your overall time. While you were 22 seconds slower than average, this can be improved with focused drills. Burpee broad jumps require explosive power and coordination. Try incorporating:
• Burpee Broad Jump Drills: Start with 3 sets of 10 reps, focusing on form and explosiveness. Ensure you land softly and maintain a strong core.
• Plyometric Workouts: Box jumps and tuck jumps are great for building explosive leg power and improving your jump technique.
• High-Intensity Interval Training (HIIT): Integrate short bursts of burpees followed by broad jumps in your HIIT sessions to mimic race conditions.

• Sled Push (00:04:05): You were 17 seconds slower than average here. This is where strength meets strategy. To improve:
• Weighted Sled Training: Perform sled pushes with increasing weight. Aim for 4-5 sets over a distance of 20-30 meters, focusing on explosive power and maintaining a low posture.
• Leg Strengthening: Squats and lunges will give you the raw power you need. Incorporate heavy squats at least twice a week.

• Farmers Carry (00:02:59): You were 13 seconds slower than average. While not terrible, there’s room for improvement. To boost your grip strength and overall endurance:
• Farmers Walks: Use heavy kettlebells or dumbbells and walk for distance. Work up to carrying a weight that challenges your grip but allows you to maintain good posture.
• Core Strengthening: Incorporate planks and side planks, as a strong core stabilizes your body during carries.

• Roxzone (00:14:00): This was notably slower than average by 3:43. You need to work on your transitions and overall fitness. Here’s how:
• Transition Drills: Practice moving quickly between exercises. Set up a mini-course with your Hyrox stations and time yourself.
• Conditioning Workouts: Incorporate circuit training to build endurance while transitioning between different modalities.

Race Strategies:

For your next race, here are a few strategies to consider:

• Start strong, but don’t sprint—aim for a steady pace during the first two runs to conserve energy for the later segments.
• Focus on your transitions; practice makes perfect! Think of it as a pit stop in a race car—quick in and out.
• During strength segments, break down movements into manageable pieces. For example, during sled pushes, focus on form first, then speed.
• Keep your mindset positive. Remember, like Goggins says, "You’re not in a competition with others; you’re in a competition with yourself." 💪

Conclusion:

Serkan, you have a solid foundation and a great running profile—now it’s time to build those strength segments to match. With focused training on your weak points, you’ll not only improve your overall time but also feel more confident during the race. Remember, every setback is a setup for a comeback. Stay relentless, keep pushing, and don’t forget to have fun while doing it! After all, it’s not just about the finish line; it’s about the journey to get there. 🏆

Now, let’s get to work! You’ve got this, and I’m here to support you all the way! – The Rox-Coach