Ahlström Emma Hyrox Result

Overall Performance

Emma, you crushed it out there at the 2024 Stockholm Hyrox! Finishing in 1:23:08 puts you in the top 27% overall and 28% in your age group. Nice work! Your first segment showed you had the pedal to the metal with a pace of 4:45, which was 5 seconds faster than average. That’s a strong start, but it looks like the energy management could've been better as you slowed down a bit in the following runs. Not everyone can be a gazelle, but you’ve got the potential to be a hybrid beast! 🦁

Your total running time of 44:52 was about 1:57 slower than average, indicating that while you’ve got some strong segments, your running endurance might need a little more love. Based on your split performance, those sled pushes and pulls are clearly your jam, and it seems you’re more of a strength athlete. Now, let’s fine-tune that running so you can glide through those transitions like a pro!

Segments to Improve

• Burpees Broad Jump - 00:05:31 (33 Percentile Rank)
• Wall Balls - 00:04:39 (43 Percentile Rank)
• Roxzone - 00:07:06 (49 Percentile Rank)

These segments are where you can really sharpen your skills and drop some time. Let’s break it down:

1. Burpees Broad Jump: This segment can be especially taxing. To improve here, focus on:

• Drills: Incorporate a 10-minute EMOM (Every Minute on the Minute) of 5 burpees followed by 5 broad jumps. This will help build muscle endurance.
• Form Corrections: Ensure your burpee form is efficient—chest to the ground, jump back up explosively, and maintain a steady breathing pattern.
• Finisher Workouts: After your strength training sessions, add in 3 rounds of 10 burpees followed by a 20-meter broad jump to simulate fatigue.

2. Wall Balls: You showed potential here, but let’s take it up a notch:

• Drills: Practice wall balls for sets of 20-30 reps, focusing on rhythm and breathing. Use a lighter ball to increase speed.
• Form Corrections: Keep your core engaged and your feet shoulder-width apart. Aim for a consistent height on the wall.
• Interval Training: Integrate wall balls into your HIIT sessions—20 seconds of wall balls followed by 10 seconds rest for a total of 10 minutes.

3. Roxzone: A slower transition indicates you may need to work on your overall fitness and transition speed:

• Drills: Practice transitioning between exercises quickly. Set a timer and aim to switch from one exercise to another under 10 seconds.
• Conditioning Workouts: Include a circuit of 5 different exercises (like sled pushes, burpees, and wall balls) with minimal rest to simulate race conditions.
• Mindset Shifts: Visualize your transition as a race itself. Speed it up mentally and practice moving like you’re on a mission!

Race Strategies

During the race, keep these strategies in mind:

• Pacing: Start strong but don’t go all out on the first lap. Find a sustainable pace that allows for a negative split (running the second half faster than the first).
• Breathing Techniques: Focus on rhythmic breathing, especially during strength segments. A good rule is to exhale on exertion and inhale on the return.
• Positive Self-talk: Keep that inner voice strong and motivating. Remember, “The only way to get through it is to get through it!”

Conclusion

Emma, you have fantastic potential, and with a few tweaks, you can improve your overall performance significantly. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” So, embrace the grind and keep pushing those limits! 💪

Every workout is a step closer to your goals, and soon, that top 10% finish will be yours to claim! Stay strong, stay focused, and let’s get after it together. You’ve got this! And hey, if running were easy, it would be called ‘sitting’! 😉

Keep hustling,

The Rox-Coach