Attermalm Joakim Hyrox Result

Overall Performance:

Joakim, first off, let’s celebrate your effort out there in the 2024 Stockholm HYROX competition! Finishing 109th overall and 6th in your age group showcases that you’ve got the heart and determination to compete seriously! Your overall time of 01:24:28 puts you in the top 64% of 168 athletes, which is no small feat. Now, let’s break down some insights from your performance.

Your total running time of 00:40:19 indicates that your running could use some sharpening, especially since it’s about 6 seconds slower than average. This tells us you’re more of a hybrid athlete—able to run but with room to enhance your strength-based events. Looking at your running segments, the pacing was a bit uneven. In particular, your first running segment was 12 seconds slower than average, which might have set a challenging tone for your overall performance. Remember, pacing is key; it’s not a sprint marathon, it’s a HYROX! 💪

Segments to Improve:

• Sandbag Lunges (00:05:54): This segment was 41 seconds slower than average. To improve here, focus on strength, core stability, and endurance. Incorporate lunges with a sandbag during your training. Start with sets of 10-15 reps, progressively increasing weight while maintaining form. Include dynamic stretches targeting your hip flexors and hamstrings to enhance mobility. Do these in a circuit to simulate race fatigue.
• Total Running Time (00:40:19): Since this was slower than average, you need to work on your running endurance and speed. Incorporate interval training into your regimen. For example, try 5-6 sets of 800m sprints at a pace that’s slightly faster than your race pace, with a 2-minute rest in between. This will help improve your overall speed and stamina, allowing you to maintain a faster pace during the race.
• Roxzone (00:06:31): Your transition time was 27 seconds slower than average. To tackle this, simulate transitions in your workouts by practicing moving quickly between exercises. Set up a mini-HYROX in your training sessions. Transition between exercises without resting—this will help condition your body to move efficiently between stations. Time yourself and try to beat your previous times each session!

Race Strategies:

• Pacing: Start your first running segment at about 85% of your max effort. This will help you conserve energy for the later segments where fatigue sets in.
• Visualize Your Transitions: Before the race, visualize each transition. This mental prep can significantly enhance your efficiency and speed when you get there.
• Hydration and Nutrition: Ensure you’re well-hydrated and have a pre-race meal that’s rich in carbs and protein. Avoid anything new on race day—stick to what your body knows!
• Set Mini-Goals: During the race, set small targets for each station. Focus on completing the current station before worrying about the next one. This can help reduce anxiety and improve performance.

Conclusion:

Joakim, your performance in Stockholm is a testament to your hard work and commitment. Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Each segment is an opportunity to grow stronger and faster. Keep pushing those limits, and don’t forget to enjoy the journey! After all, we’re not just here to lift weights and run—we’re here to create fantastic stories and memories along the way! 💥

Stay dedicated, keep refining those skills, and I’m confident you’ll see the improvements you’re looking for in your next race. Let’s turn those weaknesses into strengths and smash your next HYROX! Remember, “Get comfortable being uncomfortable.” You’ve got this!

Your Rox-Coach is always here to help you elevate your game. Let’s crush those goals! 🏆