Brustad Kåre A. Hyrox Result

Overall Performance:

Kåre, you tackled the 2024 Stockholm HYROX with determination, finishing strong at an overall time of 01:45:10, placing you in the top 87% of all competitors. That's no small feat! Your performance reflects a solid mix of running and strength, but there's room for improvement to push you further up the ranks. Your total running time of 00:51:59 indicates a bit of a struggle on the running side, showing you have a stronger profile in strength exercises rather than speed. In other words, if you were a superhero, you’d be the Hulk, but you need to work on your speed-walking skills! 💪 Your pacing revealed that you may have started a bit too quick in the first lap, which set the tone for the rest of the race. A slight adjustment in pacing could lead to better endurance throughout the competition. You showed great strength in the Ski Erg and Sled Push, both of which were significantly faster than average, showcasing your power and capability in strength-focused tasks. However, the Roxzone time was notably slower, indicating that transitions and overall fitness could use some work. Let's break it down and identify where to focus your efforts!

Segments to Improve:

• Running 8: This segment took you 00:08:39, which was 00:59 slower than average. This area is crucial for your overall race time. You might have been feeling the fatigue here, but let’s turn that around.
  • Drill: Incorporate interval training with a focus on maintaining pace. Try 8x400m sprints with 1-minute rest in between. This will boost your speed and endurance.
  • Technique: Work on your running form. Focus on a high knee lift and quick foot turnover. Consider recording yourself to analyze your gait.
  • Compromise Scenario: Practice running right after doing strength exercises to simulate race conditions. This will help you adapt to the fatigue that comes from transitions.
• Wall Balls: Taking 00:09:52 for this segment, 01:12 slower than average is another area to address. This exercise can be a game-changer if executed efficiently.
  • Drill: Focus on your squat depth and explosive upward movement. Use a lighter ball to practice speed and form.
  • Technique: Keep your core tight and aim for a consistent rhythm—think of it like a dance, and you don’t want to step on anyone’s toes!
  • Compromise Scenario: Pair wall balls with short runs (e.g., 200m) to train your body to transition quickly between strength and cardio.
• Roxzone: At 00:13:24, this was 04:09 slower than average. Your transition time indicates that you might be resting too long or taking more time than necessary to switch between exercises.
  • Drill: Practice quick transitions between exercises. Set a timer and challenge yourself to move directly from one task to the next without pauses.
  • Technique: Develop a routine for each transition. Know where your equipment is, and plan your moves. Efficiently using your time can save seconds that add up to minutes!
  • Compromise Scenario: Simulate race conditions in training. Set up a mini-HYROX with all exercises to practice moving through them without breaks.

Race Strategies:

• Pacing: Start at a sustainable pace. Aim for an even split or slightly negative split as the race progresses. Remember, it’s a marathon, not a sprint! 🌟
• Nutrition: Fuel your body properly before the race with complex carbs. During the race, consider quick energy sources like gels or chews, especially before the running segments.
• Mindset: Keep a positive self-talk mantra in your head—something like, “I’m stronger than my excuses!” This can help you push through those tough moments.
• Visualization: Before the race, visualize each segment and how you want to tackle it. Picture yourself transitioning smoothly and attacking each exercise with confidence.

Conclusion:

Overall, Kåre, you have a solid foundation to build upon. The key to unlocking your potential lies in refining your running speed and efficiency during transitions. Remember, it’s not just about being strong; it’s about being strong and fast! “If you’re not first, you’re last,” well, that’s a bit extreme, but you catch my drift! 💥

Stay committed to your training, and embrace the process. Progress is progress, no matter how small. Keep pushing those limits, and soon, you’ll find yourself soaring higher than you ever thought possible. The only bad workout is the one you didn’t do! 🏆

Let’s get to it, Kåre! You’ve got this! - The Rox-Coach