Börjesson Malin Hyrox Result

Overall Performance:

Malin, you've made some serious waves in the 2024 Stockholm Hyrox competition! Finishing overall 12th out of 60 athletes is an impressive feat, placing you in the top 20%. Your total time of 01:13:01 and a running time that’s 2:18 faster than average really showcases your strengths as a runner. You definitely have a runner's profile, which means you can cover ground quickly, but we need to work on some of those strength segments to make you a more balanced competitor.

Your pacing at the beginning was a bit aggressive with the first running lap clocking in at 00:03:52. While it’s great to start strong, you need to ensure that you have enough energy to sustain your performance through the latter parts of the race. Keeping a steady pace is key, and you want to avoid blowing out your candle too early!

Now, let’s break down some areas where we can turn your performance into a powerhouse of strengths!

Segments to Improve:

While you crushed the running segments, there are a few exercises that could use more love. Here’s a breakdown of your worst-performing segments and how to tackle them:

• Burpees Broad Jump (00:05:20) - 63 Percentile Rank
  This segment took quite a toll on your overall time. To improve, work on your explosive power and endurance with the following drills:
  • Burpee Box Jumps: Perform 3 sets of 10 reps, focusing on form and speed. This will help you transition from the burpee to the jump efficiently.
  • Broad Jump Practice: 3 sets of 5 jumps, focusing on landing softly. Aim for maximum distance while maintaining control.
  • Interval Training: Incorporate burpees in a circuit with other exercises (like kettlebell swings) to build endurance.
• Wall Balls (00:06:11) - 53 Percentile Rank
  Wall balls are all about coordination and strength. Let’s turn this segment into a stronghold:
  • Technique Focus: Ensure you’re squatting low enough and throwing the ball high enough. Practice with lighter weights to perfect your form.
  • Weighted Squats: Incorporate 3 sets of 10-12 reps to build leg strength, which translates directly to better wall ball performance.
  • High-Intensity Intervals: Pair wall balls with short burst sprints to simulate race conditions and improve your cardio.
• Sandbag Lunges (00:04:21) - 27 Percentile Rank
  Sandbag lunges are a great test of strength and stability, and we need to dial these in:
  • Form Correction: Focus on keeping your torso upright and your knee aligned with your ankle. Video yourself to check your form!
  • Weighted Lunges: Add weight gradually; perform 3 sets of 10 lunges per leg, ensuring you’re using a weight that challenges you without compromising form.
  • Dynamic Lunges: Incorporate lateral lunges and reverse lunges into your routine to build overall leg strength and mobility.

Race Strategies:

Now that we’ve identified the areas to improve, let’s talk strategy:

• Pacing Strategy: Start a bit slower in the first running segment, aiming for a pace of around 4:00. This will help you maintain energy for the later exercises.
• Transition Efficiency: Work on your transitions between exercises. Plan your movements and maintain focus to reduce your roxzone time. Practice quick changes in your training to simulate race conditions.
• Mindset: Visualize your success! Think of each segment as a stepping stone rather than a hurdle. As David Goggins says, "You are the only person who can limit your greatness." Keep that in mind!

Conclusion:

Malin, you’ve got the foundation to be an exceptional Hyrox athlete. With your running prowess, it’s time to build up your strength and work on those segments that are holding you back. Remember, improvement is a journey, not a sprint (unless you’re in the running segment, of course! 😂).

Keep pushing your limits, embrace the grind, and know that every drop of sweat is a step closer to your goals. You got this! “The only way to define your limits is by going beyond them.” - Jocko Willink.

Stay strong and keep hustling! 💥💪 This is The Rox-Coach, and I’m here to help you crush it!