Palm Sebastian Hyrox Result

Overall Performance:

Hey Sebastian! First off, congrats on crushing the 2024 Stockholm Hyrox race! Finishing with an overall time of 02:09:02 puts you in the top 97% of all athletes — that's a big deal! Your Total Running Time of 00:54:01 is 9:33 faster than average, which clearly showcases your strength as a runner. You’ve got the speed, no doubt! However, your pacing strategy could use some refinement. You started off strong with a blistering Running 1 lap of 00:05:31—that’s like a cheetah on espresso! But, as you progressed, your running times slightly plateaued, indicating that you may have gone out a bit too hot. It’s crucial to manage that energy, especially in a hybrid event like Hyrox.

Overall, I’d say you’re more of a runner than a strength athlete based on your performance. While you’ve got the speed, there are several segments that need attention to take your game to the next level. Let’s break it down!

Segments to Improve:

• Sandbag Lunges (00:18:22) - This segment really held you back. You spent almost 10 minutes here! To make this exercise your stronghold, focus on strength and endurance. Start with weighted lunges and progress to sandbag lunges—do 3-4 sets of 10-15 reps. Incorporate a tempo pace (2 seconds down, 1 second up), and add some core stability work with planks and side planks to help keep you balanced while lunging. Don’t forget to practice transitioning into and out of lunges—smooth transitions will save you precious seconds! 🏆
• Wall Balls (00:14:02) - With almost 3 minutes slower than average, this is another area to tackle. Wall balls can be brutal! To improve, focus on explosive power and technique. Aim for 3-4 sets of 15-20 reps at a lighter weight to improve your form, then gradually increase the weight. Work on your squat depth and ensure your feet are shoulder-width apart. Also, practice your rhythm—getting into a steady cadence will make the exercise feel less taxing and more efficient. 💥

Race Strategies:

• Energy Management: Start with a moderate pace, especially in the first two runs. Aim for a slight negative split to ensure you have enough gas in the tank for those heavier segments. It’s better to finish strong than start fast and fade!
• Transition Efficiency: You spent 10:11 in the roxzone, which is 1:32 faster than average. While that’s impressive, you should still work on speeding up your transitions. Practice moving quickly between stations in your training sessions — think of it as a pit stop for a race car, every second counts!
• Breathing Control: During intense segments like the Sled Push or Wall Balls, focus on your breathing patterns. Inhale on the way down and exhale explosively as you push or throw. This will help maintain stamina and power output.

Conclusion:

Overall, Sebastian, you have a solid foundation to build on. Your running prowess is impressive, but integrating strength training will round out your performance. Hyrox is a mental game as much as it is physical, so channel your inner David Goggins: “The only thing more contagious than a good attitude is a bad one.” Keep that fire lit! 🔥

Remember, improvement takes time, and every session counts. Embrace the grind, work on those segments, and you’ll see those times drop like they're hot! Keep pushing your limits, and remember to enjoy the journey. You’re already part of the top tier — let’s get you to the next level! I’m here to support you all the way. Let’s crush it! 💪

Stay hungry, stay humble, and let’s get to work!

- The Rox-Coach