Grøtterød Martin Hyrox Result

Overall Performance:

Martin, first off, congratulations on your performance at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:21:23 places you in the top 42% of a competitive field, which is no small feat. Your total running time of 00:38:10 is impressive, coming in at 02:33 faster than average. This shows you have a solid runner's profile, which is a fantastic foundation for a Hyrox athlete. However, we need to address some pacing issues and strength deficiencies to help you break into the top ranks.

From your splits, it appears you started a bit too fast on Running 1, clocking in at 00:04:29, which is 00:03 slower than average and puts you in the 45th percentile. This could have set you up for some challenges later in the race. Your strength segments, particularly the Sled Pull and Sandbag Lunges, need our attention as they significantly affected your overall performance. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Let’s channel that energy into targeted training!

Segments to Improve:

• Sled Pull (00:07:44 - 94th Percentile): This segment was your biggest time sink. To improve this, focus on building your back and leg strength. Incorporate exercises like deadlifts and barbell rows into your routine. Aim for 3 sets of 8-10 reps, focusing on form and controlled movement. You’ll also want to practice sled pulls specifically. Start with lighter weights to perfect your technique, then gradually increase as you gain strength.
• Sandbag Lunges (00:04:57 - 45th Percentile): Your lunges could use some work. To improve here, integrate weighted lunges and step-ups into your training. Try performing 4 sets of 10 reps per leg. Focus on your core stability, as this will help maintain balance during the lunges. Additionally, practice transitioning quickly between running and lunges to simulate race conditions.

Race Strategies:

• Pacing: Given your running profile, start your first run at a controlled pace. Aim for around 00:04:40 to 00:04:50. This will ensure you have enough energy for the strength segments ahead. Remember, “Slow is smooth, smooth is fast.”
• Transitions (Roxzone - 00:07:27 - 58th Percentile): Your transition time indicates that you might be resting a bit too much or taking extra time between exercises. Practice quick changes in your training sessions. Time yourself to see how fast you can transition from one exercise to the next. A good goal is to aim for under 30 seconds between segments.
• Strength Endurance: Since Hyrox is a hybrid event, incorporate endurance training for your strength segments. Try longer sets of your strength exercises with lower weights to simulate fatigue. This will help you maintain intensity even when you’re tired.

Conclusion:

Martin, you have a solid foundation and impressive running capabilities—now it's time to balance that out with some strength training. Remember, “You are your only limit.” Embrace the grind, and don’t shy away from the tough workouts. They’re the ones that will make you stronger. Incorporate the drills and strategies we've discussed, and you’ll be well on your way to crushing your next Hyrox race. And hey, the Sled Pull might feel like you're dragging a small car, but you can handle it—just think of it as your new gym buddy! 💪

Keep pushing, stay motivated, and let’s unlock that full potential. You've got this! - The Rox-Coach