Valby Rasmus Hyrox Result

Overall Performance:

Rasmus, first off, let’s take a moment to appreciate that you crushed it! Ranking in the top 85% overall and 87% in your age group is no small feat. You’ve got some solid foundation to build on. Your overall time of 01:43:48 is respectable, especially considering the competition.

Now, looking at your pacing, it seems like you might have gone out a bit too fast in the early stages, particularly during the first run. A 5:29 pace is impressive, but it took a toll on your running segments later in the race, especially with the slower splits in Running 2 and Running 4. This indicates a bit of a hybrid profile leaning more towards strength, as your total running time was slower than average. It’s like being the tortoise in a race of hares—steady wins the race, but we want to be the hare that finishes strong too!

Segments to Improve:

Now, let’s dive into the segments where there’s significant room for improvement:

• Farmers Carry (00:03:26) - This was 50 seconds slower than average, putting you in the 96th percentile. Farmers Carry is all about grip strength and core stability. Here’s the plan:
• Farmers Carry Practice: Increase your training volume on this exercise. Start with lighter weights and focus on maintaining a strong posture. Gradually increase the weight while keeping your form tight.
• Core Workouts: Include planks, dead bugs, and Russian twists. A strong core will help you stabilize during the carry.
• Grip Strength Training: Incorporate exercises like dead hangs and towel pull-ups. Stronger grip translates to better performance!
• Roxzone (00:10:48) - This was 1:38 slower than average. It’s crucial to minimize downtime in transitions. Here’s how to tighten that up:
• Transition Drills: Practice moving quickly from one exercise to another. Set up mock transitions in your training sessions to simulate race conditions.
• Overall Fitness: Incorporate High-Intensity Interval Training (HIIT) to boost your overall fitness. It will help you recover faster between exercises and keep your heart rate up.
• Mindset Training: Visualize your transitions and establish a mental checklist to streamline your process. “What’s next?” should always be in your mind!

Race Strategies:

Now that you know where to focus your training, let’s talk race strategy. Here are some actionable pieces:

• Start Strong, but Don’t Burn Out: Aim for a controlled pace on your first run. Consider starting closer to a 5:45 pace to conserve energy for the sled and other strength components where you can excel.
• Plan Your Transitions: Keep a mental note of what you need for each exercise. Practice moving between stations efficiently in training so that it becomes second nature during the race. Remember, every second counts—turn those seconds into minutes!
• Fuel and Hydrate: Make sure you’re adequately fueled before the race. A banana or energy gel can be a game-changer. And don’t underestimate the power of hydration; it’s the secret sauce to keep you going strong!

Conclusion:

Rasmus, you’ve got the spirit of a warrior! Remember, “You are never too old to set another goal or to dream a new dream.” Keep honing your skills, and don’t shy away from the hard work; it's what will set you apart. Train hard, stay focused, and embrace the grind. You've got what it takes to turn those segments into strengths. And always remember: the road to success is dotted with many tempting parking spaces!

Keep pushing your limits, and let’s get ready to crush that next race! 💪💥 I'm here to support you every step of the way—after all, I’m the Rox-Coach!