Brengdahl Maria Hyrox Result

Overall Performance:

Maria, you tackled the 2024 Stockholm Hyrox event with grit, finishing with an overall time of 01:38:19, which places you in the top 66% of 652 athletes—an impressive feat! Your total running time of 00:44:47 is a standout achievement, coming in 4:56 faster than average. This indicates a strong running profile, which is fantastic for a Hyrox athlete. However, your pacing was a bit uneven; you started strong but slowed down during the Sled Pull and Wall Balls, indicating a potential strength gap that we need to bridge. Your overall rank of 434 and age group rank of 69 shows that you have room to climb, and with some focused adjustments, you can definitely make that leap! 💪

Segments to Improve:

Let's dive into the nitty-gritty of your performance. Here are the segments where we see the most potential for improvement:

• Wall Balls (00:10:35, 97 Percentile Rank): This was your slowest segment, and clearly, we need to get you a bit more "ballsy" with these! Aim for more explosive power and endurance in your legs and core. Practice your Wall Balls with a heavier med ball to build strength; add in high-rep sets with a focus on form (keep your core tight and squat deep). Start with sets of 10-15 reps, focusing on maintaining a steady rhythm.
• Sled Pull (00:07:46, 86 Percentile Rank): This segment was also a tough spot. A common mistake is using too much upper body and not engaging those powerful legs. Work on your pulling technique; practice shorter pulls for explosiveness and work your way up to longer distances. Incorporate resistance band training to enhance your pulling strength and technique. Aim for 3-4 sets of 20-30 meters, focusing on driving your legs while keeping a strong posture.
• Roxzone (00:09:45, 84 Percentile Rank): Transitions are crucial in Hyrox! Your Roxzone time suggests that you might be taking a bit more time between exercises or need to improve your overall fitness to keep that heart rate up. Implement high-intensity interval training (HIIT) sessions that combine running and strength exercises, focusing on quick transitions. For example, alternate between 400m runs and a series of bodyweight exercises (like push-ups, squats, and burpees) in a circuit format.

Race Strategies:

Now, let’s talk strategy for your next race. Here are some key points to consider:

• Pacing: You started off strong, but it might be beneficial to maintain a more consistent pace throughout your runs. Consider using a metronome app to help you maintain a steady rhythm during your runs. Remember, we’re not racing for a gold medal in the first mile!
• Mindset: Stay mentally engaged during those tougher segments. Visualize your success and remind yourself of your strengths as a runner. As David Goggins says, "Don't stop when you're tired; stop when you're done!"
• Transitions: Practice your transitions during training. Set up a mini-Hyrox course and work on moving smoothly from one exercise to the next. Time yourself and aim for consistent improvements. The goal is to feel like a well-oiled machine, not a rusty bicycle! 🚴‍♀️

Conclusion:

Maria, you're proving to be a formidable Hyrox competitor, and with some targeted training on your weaknesses, you’ll be climbing those ranks in no time! Remember to focus on your Wall Balls and Sled Pulls, refine your transitions, and keep up that stellar running pace. “Success isn’t owned, it’s leased. And rent is due every day.” So let’s get to work! 💥

Keep pushing, stay strong, and remember, every rep counts! I’m here cheering you on every step of the way. Let’s crush the next race together!

- The Rox-Coach