Thim Nordberg Viktoria Hyrox Result

Overall Performance:

Viktoria, you absolutely crushed it at the 2024 Stockholm Hyrox! With an overall time of 01:32:28, placing 357 out of 652 athletes, you’ve shown that you’re a force to be reckoned with. Being in the top 54% is no small feat! Your strength in running is evident, with a Total Running Time that was 32 seconds faster than average. You’ve got that runner’s edge, but it’s clear that you still have room to build on your strength and functional fitness elements. Your pacing was a tad too conservative in those early running segments, which might be holding you back from fully unleashing your potential.

Segments to Improve:

Let’s zoom in on some specific segments where you can turn performance into power!

• Burpees Broad Jump (00:07:34): This segment was a tough spot for you, taking 1:10 longer than average. Focus on improving your explosive power and efficiency in transitions.
  • Drills: Incorporate plyometric exercises such as box jumps and broad jumps into your weekly routine. Aim for 3 sets of 8-10 reps, focusing on maximizing height and distance.
  • Form Correction: Make sure you're using your arms effectively to generate upward momentum. Practice the burpee with a focus on speed and fluidity.
• Farmers Carry (00:02:49): This was another segment where you lost valuable time, being 30 seconds slower than average. It’s time to strengthen that grip and core!
  • Exercises: Incorporate heavy carries into your training. Use kettlebells or dumbbells, aiming for 3-4 sets of 30-60 meters. Focus on maintaining an upright posture.
  • Core Work: Add planks and side planks to your routine to build core stability, which will help in carrying heavy loads over distances.
• Sandbag Lunges (00:05:11): Taking 12 seconds longer than average here shows you might need to work on that lower body strength endurance.
  • Drills: Incorporate weighted lunges—both forward and backward—into your training. Aim for 3 sets of 10-15 reps on each leg.
  • Technique Focus: Ensure your knee does not extend beyond your toe during lunges to maintain proper form and prevent injuries.

Your Roxzone time of 00:07:39 is also a key area for improvement. This indicates that you may have spent too much time transitioning between exercises. A faster transition can be achieved by improving your overall fitness and practicing swift transitions in training.

Race Strategies:

Now, let’s talk about how to implement these insights into your next race:

• Pacing: Start the running segments at a slightly faster pace, but ensure you’re comfortable enough to maintain that speed. Aim to feel a slight burn by the end of the first lap rather than fatigue.
• Transition Practice: In your training sessions, practice moving quickly between exercises. Treat these transitions like mini-sprints—every second counts! Set a timer to see how fast you can get from one exercise to the next.
• Focus on Breathing: During tough segments, remember to control your breathing. This will help you stay calm and composed, especially during the Burpees Broad Jump and Farmers Carry.

Conclusion:

Viktoria, you’re on the right track, but remember: “It’s not about the destination, it’s about the journey.” You’ve got the potential to turn those weaknesses into strengths. Embrace the grind! Next time, let’s aim to turn those segments from “meh” to “wow!” Keep your head up, stay motivated, and remember to have fun! 💪

And hey, if you ever feel like quitting, just remember: “You can’t stop the waves, but you can learn to surf.” Now let’s ride that wave of improvement! You got this! 💥

– The Rox-Coach