Ellis Kim Hyrox Result

Overall Performance:

Kim, you've made quite the mark in the 2024 Stockholm Hyrox, finishing 76th overall out of 652 athletes and 14th in your age group. That's impressive and puts you in the top 11% and 12% respectively—solid work! Your overall time of 1:16:45 is commendable, but let’s dive deeper to uncover how we can push those limits even further.

Now, looking at your pacing strategy, it seems you started strong with a fast lap on Running 1, taking just 4:29—5 seconds quicker than average. However, this might have set a pace that was a bit too aggressive, leading to a slower total running time of 40:11, which is about 16 seconds off the average. This indicates that while your strength and endurance in certain zones are impressive, you need to balance your running speed with the strength demands of the Hyrox format.

Given your performance, it looks like you have more of a hybrid profile. You excel in strength-based segments like the Sled Push and Ski Erg, but there’s room for improvement in your running endurance, especially in the latter running segments. Let’s harness that and turn your weaknesses into strengths!

Segments to Improve:

• Wall Balls (4:08): This was your weakest segment, ranking 30th percentile. To improve, focus on your squat depth and explosive power. Incorporate weighted squat jumps and medicine ball slams into your training. Aim for 3 sets of 10 reps, focusing on form and speed. A proper wall ball should feel like a dance with gravity—let's get that rhythm right!
• Burpees Broad Jump (4:49): Slower than average by 3 seconds, this might be a combination of fatigue and pacing. Incorporate burpee box jumps and plyometric exercises to build explosiveness. Include a drill where you do 5 burpees followed by 5 broad jumps for 5 rounds. Aim to decrease your transition time between movements; it’s not a coffee break! 🏃‍♀️💥
• Sandbag Lunges (4:02): Ranked 20th percentile and slower than average by 12 seconds. Focus on your lunge technique and core stability. Incorporate weighted lunges and core stability exercises like planks and side planks. Try 4 sets of 10 weighted lunges per leg, and don’t forget to breathe—your lungs can’t carry the weight alone!
• Roxzone (6:34): Slower than average by 1:10. This is crucial as it indicates you may have spent too much time transitioning between exercises. Work on your overall fitness and transition efficiency by practicing quick changes between exercises. Set up a circuit that mimics the Hyrox transitions, aiming for 30 seconds of work with 10 seconds of transition time. Think of it as speed dating with workouts—get in, show your moves, and get out!

Race Strategies:

During your next race, consider the following strategies:

• Pacing Strategy: Start with a moderate pace on your first run segment. Aim for 4:40 instead of 4:29, allowing your body to conserve energy for the latter part of the race. Trust me, your legs will thank you later!
• Mind the Transitions: Keep your transitions sharp and efficient. Instead of treating them like a rest period, visualize them as mini-races. Quick changes can save you valuable seconds, and you’ll be back on the move before anyone even realizes you were gone!
• Stay Hydrated and Fuelled: Don’t forget to hydrate during the race! Plan your nutrition strategy as if you were on a treasure hunt—don’t run out of energy before you find the gold! 🏆

Conclusion:

Kim, you have the heart of a champion! Remember, "It's not about how hard you hit. It's about how hard you can get hit and keep moving forward." – Rocky Balboa. Your strengths in strength segments are undeniable, and with a bit of fine-tuning on your running endurance and transitions, you’ll smash your next Hyrox! 💪

Keep pushing, stay consistent, and embrace the grind. The road to greatness is paved with sweat and determination, so let’s get after it! I'm here for every step of the journey—let's make the next race your best one yet. You got this!

– The Rox-Coach