Andersson Madelene Hyrox Result

Overall Performance:

Madelene, first off, let’s celebrate your achievement at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:52:46 and ranking in the top 85% of 652 athletes is no small feat! 🎉 You’ve proven that you can hang with the best in your age group, placing 25th out of 31, which puts you in the top 80%. Nice work!

Now, let’s break down your performance. Your total running time of 00:58:14 was 02:05 slower than average, indicating that while you have a solid foundation, there’s potential for improvement in your running endurance and pacing. The splits show that you might have started a bit too fast in the early segments, particularly with a 00:07:09 in Running 1, which is quite a bit slower than the average. It’s like going out on a first date and talking too much about your cat—interests are great, but pacing is key! 🐱

Your strengths seem to lie in the Sled Push and Sled Pull, where you performed significantly better than average. This indicates a solid strength base, but it’s essential to balance that with your running performance to really excel. You’ve got a hybrid profile, so let’s harness that potential and work on your endurance to match your strength!

Segments to Improve:

Now, let’s dive into the segments that could use a bit of TLC:

• Burpees Broad Jump (00:09:17): This segment was 00:29 slower than average. To improve this, focus on explosiveness and efficiency in your movements. Try incorporating the following drills:
• Burpee Box Jumps: Use a box to add height and explosiveness. This will help develop the necessary power for your jumps.
• Broad Jump Drills: Work on your distance and form. Focus on a strong landing position to absorb the impact.

• Rowing (00:06:40): You were 00:47 slower than average here. To enhance your rowing performance, consider the following:
• Interval Rowing Sessions: Incorporate high-intensity intervals (e.g., 1 minute hard, 1 minute easy) to build both power and endurance.
• Technique Drills: Focus on your form—ensure you’re using your legs effectively and engaging your core for better efficiency.

• Total Running Time (00:58:14): This is an area where you can make significant gains. To improve your overall running time, consider the following:
• Long Runs: Incorporate longer runs into your weekly routine to build endurance. Aim for a mix of steady-state runs and interval training.
• Pacing Strategies: During training, practice negative splits—start slower and gradually increase your pace. This will help you avoid the early burnout you experienced.

Race Strategies:

Now that we’ve identified your areas for improvement, let's talk strategy for your next race:

• Pacing: Start conservatively. Your opening lap should feel easy. This is a marathon, not a sprint! Keep your heart rate steady and allow your body to warm up into the race.
• Transitions: Work on your Roxzone times to reduce downtime between exercises. Practice quick changes between movements during training. You want to be in and out like a ninja—no one wants to see a slow-motion transition! 🥷
• Nutrition: Fuel your body well before and during the race. Experiment with what works best for you during training to avoid any surprises on race day.

Conclusion:

Madelene, remember, improvement takes time, persistence, and a willingness to push through the discomfort. “You are not a product of your circumstances, you are a product of your decisions.” - Stephen R. Covey. Keep that in mind as you train and race. Embrace the grind, and trust in your ability to improve!

With targeted training, a solid strategy, and that fierce spirit you’ve shown, I know you can smash those goals in your next Hyrox race! Let’s get to work, and remember to have fun along the way. You've got this! 💪🏆

Until next time, keep pushing your limits and remember, I’m here to support you every step of the way! - The Rox-Coach