Carlsson Caroline Hyrox Result

Overall Performance:

Caroline, first off, let’s give a massive shout-out for finishing in the top 97% overall and top 93% in your age group! That’s no small feat! Your overall time of 02:16:34 is impressive, especially considering your total running time of 00:56:02—11:38 faster than average. You’ve clearly got the legs for the running segments, showcasing a stronger runner profile. Your best running lap at 00:05:51 solidifies that. However, we need to talk about pacing. Your first running segment was strong, but you seemed to slow down a bit in the middle segments. You’ve got the speed, but we need to harness that endurance as the race progresses. Remember, "It’s not about being the best; it’s about being better than you were yesterday." Keep that in mind! 💪

Segments to Improve:

Let’s dive into the segments where you can turn weaknesses into strengths:

• Wall Balls (00:15:22): This was your longest segment and a major time sink. Focus on your technique—ensure you’re using your legs more than your arms to hoist that ball. Try 20-30 reps of wall balls in your training, focusing on explosive power and getting that rhythm down. Consider doing sets after a run to simulate race fatigue.
• Burpees Broad Jump (00:16:45): Ouch! This one stung. Try breaking this down into smaller sets. Aim for 5-10 burpees followed by a broad jump repeatedly, working on your transition speed. Strengthen your core and legs with burpees paired with box jumps. Remember, speed is key here—keep a consistent pace, and don't hit the brakes too hard on the jumps!
• Sandbag Lunges (00:10:16): This segment can be a game-changer when done right. Focus on your form—keep that back straight and engage your core. Start with 3 sets of 10-15 lunges per leg, progressively adding weight. Include walking lunges in your training and try incorporating them into your runs to build endurance.
• Roxzone (00:13:02): It looks like you spent a bit too long in transition. Work on your overall fitness and practice quick transitions between exercises. Set up a mock race day in your training—practice moving quickly from one segment to the next and timing yourself. Aim for minimal rest while keeping your heart rate in check.

Race Strategies:

Now, let’s talk strategy. You have the raw talent, but we need to refine your approach:

• Pacing: Start strong but not too fast! Use your first running segment to gauge how you feel. If you feel good, maintain that pace, but listen to your body. It’s a marathon, not a sprint! Don’t let that adrenaline push you too hard upfront, which could lead to fatigue later.
• Hydration and Nutrition: Make sure you’re hydrating properly leading up to the event and during it. Consider trying some gels or energy chews during longer training sessions to see how your body reacts.
• Visualize Success: Before the race, visualize every segment. Picture yourself powering through the wall balls and lunges. Visualization is a powerful tool. As Goggins says, "You must be willing to go to war with yourself." So, prepare mentally just as much as physically!
• Stay Positive: During the race, keep your mindset strong. If you hit a tough segment, remind yourself of your training. You’ve put the work in; now it’s time to reap the rewards. And if all else fails, just remember: “Running is a mental sport, and we’re all insane!”

Conclusion:

Caroline, you’ve got a solid foundation, and with some targeted improvements, you’ll absolutely crush your next Hyrox event. Focus on those segments that need attention, and don’t forget to work on your transition times. It’s all about the grind, and remember, "Greatness isn’t some rare DNA strand. It’s about what you do with your time and energy." So, let’s get out there and make it happen! 💥🏆

Keep pushing, keep improving, and let's show them what you're made of. Remember, I’m here to help you every step of the way. Let's turn those weaknesses into strengths! You’ve got this! - The Rox-Coach