Ansbjerg Mie Hyrox Result

Overall Performance:

Mie, you put in a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:40:18 and placing 460th out of 652 athletes! That’s a commendable achievement, landing you in the top 70%. In your age group, you ranked 84th out of 111, which still puts you in the top 75%. So, you’re definitely not just running in circles here! 🏆

Now, let’s dive into the nitty-gritty. Your total running time of 00:51:37 was about 50 seconds slower than average, indicating that running isn’t your strongest suit—you’ve got more of a strength athlete profile, which is fine! You started strong with your best lap at 00:05:41, but it seems like you may have gone out a bit too hard, as subsequent runs got progressively slower. This pacing strategy is like trying to sprint to finish a marathon; it just won’t work without the right training! 💥

Segments to Improve:

Let’s focus on the segments that could use some TLC:

• Burpees Broad Jump (00:08:49): This segment really stood out as a potential area for improvement. You were 01:36 slower than average! To build explosive power and endurance in this segment, try incorporating burpee box jumps into your routine. Start with a standard burpee, but when you jump up, aim for a box. This will help you develop both strength and the explosive power needed for those broad jumps. Work on doing sets of 5-10 reps with minimal rest to simulate race conditions.
• Wall Balls (00:06:05): You were 00:30 slower than average here. To tackle this, practice your wall balls with a focus on technique. Ensure that you’re getting low in your squat and using your legs to drive the ball upward—not just your arms. Add in weighted squats and overhead medicine ball throws to build strength and coordination. Try doing sets of 15-20 reps, resting only when necessary.
• Roxzone (00:08:59): Spending 00:48 longer than average in the roxzone means we need to work on your transitions and overall fitness. You can improve your transition speed by practicing quick changes between exercises. Set a timer and work on moving from one exercise to another with minimal rest. For example, set up a circuit with 5 different exercises, and aim to transition between them in under 15 seconds each. This will condition you to move faster during the race.

Race Strategies:

To optimize your performance during the race next time, consider these strategies:

• Pacing: Start conservatively! Your first run was great, but aim to maintain that pace across the first two runs. A negative split strategy can keep your energy levels high for the later segments.
• Hydration: Keep yourself well-hydrated before and during the event. Dehydration can slow you down, especially in those burpee and wall ball segments. Portable hydration packs can be a lifesaver!
• Visualization: Spend time visualizing each segment of the race leading up to it. Picture yourself nailing those wall balls and breezing through the transitions. It’s like a mental warm-up for your body! Remember, “You are the creator of your own destiny.”

Conclusion:

Mie, your journey doesn’t end here. Every time you lace up those shoes and hit the training ground, you’re building a stronger, faster version of yourself. Remember, “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.”

So, get out there and tackle those segments head-on! With focused training, you’ll turn those weaknesses into strengths, and the next time you step onto that Hyrox floor, you’ll be ready to unleash your inner beast! 💪 Keep pushing, stay motivated, and let’s crush those goals together! You’ve got this, and I’m right here cheering you on! - The Rox-Coach