Eriksen Caroline Berg Hyrox Result

Overall Performance:

Caroline, first off, congratulations on your performance in the 2024 Stockholm Hyrox! Finishing 233rd overall and 37th in your age group is no small feat. You’ve shown you can run with the best, evidenced by your impressive total running time of 39:46, which is 5:12 faster than average. You clearly have a runner's profile, and that speed is a fantastic asset! However, there’s a bit of a mixed bag when it comes to your strength segments, which is where we’ll focus our improvements.

Your pacing strategy seems to have had its ups and downs. You started strong with a fast first lap (4:44), but it looks like you slowed down a bit after that, especially in the strength segments. Remember, it’s not just about being fast on the runs; you’ve got to find that balance between speed and strength. It’s like trying to find the perfect taco filling—too much of one thing can ruin the whole experience! 🌮

Segments to Improve:

Now, let’s dive into those segments where you can turn weaknesses into strengths:

• Wall Balls (6:56) - This was your slowest segment, and it really held you back. Focus on your form: keep your core tight and engage your legs to help lift the weight. Try doing wall balls for time, aiming for high reps with a lighter ball to build endurance. Incorporate sets of 15-20 reps into your workouts, with a rest of 30 seconds between sets. You can also add front squats in your routine to build the necessary strength.
• Sandbag Lunges (5:31) - Your time here shows room for improvement. Consider practicing lunges with a heavier load to build strength. Start with 3 sets of 10 lunges per leg, increasing the weight gradually. Focus on maintaining a straight back and a strong core throughout the movement. Remember, it’s lunges, not a dance-off—stay focused!
• Sled Push (3:10) - This segment was slower than average as well. To improve, include heavy sled pushes in your training. Aim for intervals—push 40-50 meters, rest for 1-2 minutes, and repeat. Work on your technique: lean into the sled, keep your hips low, and drive with your legs. It’s all about that power! 💪
• Sled Pull (6:12) - Similar to the sled push, this needs more attention. Focus on your grip and posture while pulling. Perform pulls with varied weights and distances, and incorporate resistance bands to enhance your pulling strength. Try doing 5 sets of 20-30 meters at varying intensities.
• Ski Erg (5:30) - You lost time here too. Work on your technique—engage your core and use your legs more. Incorporate interval training on the Ski Erg: 30 seconds all out, followed by 30 seconds easy. Repeat for 10 rounds. This will build both endurance and strength!
• Burpees Broad Jump (5:49) - While you weren’t off the charts here, you can definitely sharpen your efficiency. Practice doing burpees with a focus on speed and explosiveness. Work on doing 10 reps of burpees followed by a broad jump for distance, aiming for quick transitions to mimic race conditions.

Race Strategies:

During the race, pacing is key. Start strong but don’t overextend yourself in the first lap; aim to maintain your speed throughout. Try visualizing each segment before the race. Knowing what’s coming can mentally prepare you for the pain. When you hit those strength segments, break them down into manageable parts—think of them like a puzzle; tackle one piece at a time!

And don’t forget about your nutrition and hydration strategy leading up to the race. Fuel your body with the right nutrients to sustain your energy levels. Pre-race jitters? Channel them into focus—remember, “Stay hard!” as David Goggins would say. You’ve got this!

Conclusion:

Caroline, you’ve shown great promise with your running speed, and now it’s time to build that strength to match! Remember, every great athlete has a story of struggle—yours is just getting started. Keep pushing your limits; progress is made outside your comfort zone, and sometimes you just have to embrace the grind. As Jocko says, “Discipline equals freedom.” You’re on the right path, and I can’t wait to see how you transform those segments into your strength. Keep training hard and stay motivated—you're doing awesome! 💥

Until next time, keep sweating, keep smiling, and remember: the only bad workout is the one that didn’t happen. This is The Rox-Coach, cheering you on every step of the way!