Thorgaard Jens Hyrox Result

Overall Performance:

Jens, you put in a solid effort at the 2024 Stockholm Hyrox event, finishing with an overall time of 01:29:31, landing you in the top 70% of a competitive field. Your total running time of 00:44:00 was impressive—about 20 seconds faster than average—which showcases your solid running background. It seems you definitely have a runner’s profile, which is great! But here's the kicker: while you started strong, your pacing strategy might have led you to burn a little too bright, especially in the first running segment. You went out of the gate with a 4:30—that’s a solid sprint! But it also set a tone that left you a bit compromised in the later segments.

Your performance in strength-based exercises, particularly the Sled Push and Sled Pull, was where you lost most of your time. These segments are crucial in Hyrox, and they require a balance of strength and endurance. As a hybrid athlete, it’s time to even out those scales. Remember, as David Goggins says, “Be uncommon amongst uncommon people.” You have the potential to rise above the competition by enhancing your strength endurance.

Segments to Improve:

• Burpees Broad Jump: At 7:40, you were 2:00 slower than average. This segment is taxing on both strength and cardiovascular endurance.
  • Drill: Incorporate high-rep burpee variations into your workouts. Aim for sets of 10-15 with minimal rest. Focus on explosiveness, landing softly, and jumping as far as you can.
  • Technique: Work on your squat depth and jump explosiveness. Consider plyometric drills like box jumps or broad jumps to build that explosive power.
• Sled Pull: Your time of 5:26 was 29 seconds slower than average. This is a major area for improvement.
  • Drill: Implement sled pull training into your routine, focusing on both heavy and lighter weights to build strength and speed. Try to include it once a week.
  • Technique: Focus on your body position—keep your hips low and engage your core. Try varying your grip (overhand vs. underhand) to find what works best for you.
• Overall Roxzone Time: You spent 7:35 here, which is 20 seconds slower than average. This indicates that you might have spent too much time transitioning.
  • Strategy: Practice quick transitions in your training. Set up mock courses where you can simulate the race environment and focus on your efficiency moving from one exercise to the next.
  • Fitness: Incorporate full-body functional workouts that mimic the Hyrox movements to improve your overall fitness and reduce transition times.

Race Strategies:

During the race, pacing is everything. Consider starting your first run segment at a slightly more conservative pace. Instead of a 4:30, aim for something around 4:45 to 4:50. This will help you conserve energy for the strength segments that follow. Remember, it’s a marathon, not a sprint—though sometimes it feels like both! 😅

When you hit the Sled Push, channel that inner beast and push hard, but keep your form in check. You want to be fast, but also efficient. And please, hydrate like it’s your job! Water isn’t just for showering; it’s your best friend in a Hyrox race.

Conclusion:

Jens, you’ve got the heart of a champion, and you’ve shown that you can run with the best of them. Now, it’s time to harness that running prowess and build up your strength to become a true hybrid athlete. Remember, “The only easy day was yesterday.” Every training session is a step toward greatness. Embrace the hard work, keep pushing your limits, and soon enough, you'll turn those weaknesses into strengths. We've got this! 💪💥

Stay focused, stay hungry, and let’s crush those goals together. I’m here for you as The Rox-Coach—let’s make it happen! 🏆