Ahnstedt Hilda Hyrox Result

Overall Performance:

Hilda, you've put in an impressive performance at the 2024 Stockholm Hyrox, finishing in the top 17% overall and top 18% in your age group! With a total time of 01:19:38 and a running time that was a whole minute faster than average, it’s clear you’ve got a solid running profile. Your best lap of 00:04:44 is a testament to your speed. However, it seems like you started a bit too fast with your first run segment at 00:04:32, which might have impacted your sled pull and burpees. You’ve shown strength in your running and power in the sled push but hit some bumps in the strength-focused segments. Remember, Hyrox is a hybrid race, so balancing your strengths and weaknesses is key! Now, let’s dig deeper and unlock your potential. 💪

Segments to Improve:

Here are the segments that need a little TLC to turn them into your power zones:

• Wall Balls (00:04:53): This segment was 47 seconds slower than average, so it’s time to get those quads and shoulders firing! Focus on improving your technique—keeping your core tight and utilizing your legs to drive the ball up can help. A good drill is to practice with a lighter ball for speed and then progress to your competition weight. Aim for sets of 20 reps with a 30-second rest in between, focusing on explosiveness.
• Sled Pull (00:05:47): At one minute slower than average, it’s clear this is an area for improvement. To enhance your strength and endurance for this movement, incorporate sled pulls into your weekly training. Start with lighter weights to maintain form and gradually increase. Additionally, add in resistance band walks to strengthen your hip stabilizers, which will help with the pull.
• Burpees Broad Jump (00:05:30): A 26-second slower performance means we need to work on your explosiveness and cardio endurance. Try out burpee drills with a focus on form. Perform 10 burpees followed by 5 broad jumps, and repeat for 3 rounds. This circuit will build your power and endurance simultaneously, making you a burpee machine! 🏋️‍♀️
• Sandbag Lunges (00:04:16): With a 31-second deficit, it’s crucial to work on both strength and technique here. Focus on your core stability as you perform lunges. You could do weighted lunges (with a sandbag, of course) and emphasize a controlled descent. Try 4 sets of 10 reps per leg, ensuring that you keep your back straight and engage your core. This will improve your performance for both the lunges and the subsequent running segments!

Race Strategies:

During the race, pacing is critical. Since your running time is impressive, you should leverage that strength early on but resist the urge to go all out at the start. Instead, aim for a steady pace during the first two running segments, allowing you to conserve energy for the more demanding exercises. You can use the first run to maintain a controlled speed, then unleash your legs on later runs.

For transitions, practice the roxzone! A 6:04 transition time is a bit on the slower side. Work on changing your mindset during transitions; treat them like mini races! Set a timer to improve your efficiency. Visualization techniques can help here—imagine your next exercise while transitioning to boost your adrenaline. And remember, every second counts—just like those sugar-coated jelly beans you keep stashed away! 🍬

Conclusion:

Hilda, you have shown fantastic potential in your Hyrox journey. You already have a strong running foundation, and now it's time to work on those strength segments to create a balanced hybrid athlete. Remember, “The only way to get better is to get uncomfortable.” Keep pushing your limits, and don’t forget to enjoy the process! Stay focused, keep hustling, and you’ll crush those segments next time. And who knows? You might even get to throw in some extra burpees just for fun! 😜

Stay strong and keep grinding, Hilda! You got this! - The Rox-Coach