Eriksson Ellinor Hyrox Result

Overall Performance:

Ellinor, your performance at the 2024 Stockholm Hyrox was commendable, especially considering the competitive field. Finishing 43rd overall and 13th in your age group puts you in the top tier—solid work! 💪 Your time of 01:25:55 shows that you have a strong foundation. However, we need to dig deeper to unleash that hidden potential!

Looking at your pacing, it’s clear you started off with good energy, but the Total Running Time of 00:42:01 (00:32 slower than average) indicates you might be leaning more towards a strength profile than a pure runner. Your best lap of 00:04:52 is solid, but those early splits show you may have started a bit too conservatively. A little more aggression could help you capitalize on your strengths. Remember, “When you think you’re done, you’re only at 40% of your potential.” — David Goggins.

Segments to Improve:

Now, let’s focus on those segments that need a little TLC:

• Burpees Broad Jump (00:06:21) - This segment was a tough one for you, landing in the 83rd percentile. To improve here:

• Drills: Incorporate high-intensity interval training (HIIT) sessions, focusing on burpees and broad jumps. Aim for 3 sets of 10 burpees followed by 5 broad jumps. Rest 1 minute between sets to keep your heart rate up.
• Form Corrections: Ensure you’re jumping explosively and landing softly—think “quiet ninja.” This will help with both your speed and energy conservation.

• Total Running Time (00:42:01) - A slower time here means we need to work on your endurance and pacing:

• Drills: Add tempo runs to your weekly routine. For example, run at a comfortably hard pace for 20 minutes, then cool down. Every two weeks, increase the duration by 5 minutes.
• Long Runs: Include a long run each week, gradually increasing the distance. This will build your aerobic base and improve your running efficiency.
• Fartlek Training: Incorporate tempo bursts in your runs. After warming up, alternate between 1 minute of fast running and 2 minutes of easy running for 20 minutes.

Race Strategies:

During the race, let’s implement some strategies to keep pushing your limits:

• Pace Yourself: Start with a strong but controlled pace. Aim to run the first segment slightly faster than you did, keeping in mind to conserve energy for the middle and later segments.
• Transitions: Your Roxzone time was 00:08:02 (02:11 slower than average), indicating room for improvement. Practice quick transitions in training; time yourself between exercises to simulate race conditions.
• Nutrition and Hydration: Ensure you’re fueling properly before and during the race. A well-timed snack or electrolyte drink can make a world of difference.
• Mindset: Keep a strong mental game. As Jocko Willink says, “Discipline equals freedom.” Focus on conquering each segment—visualize success!

Conclusion:

Ellinor, you’ve shown great promise in the Hyrox arena! With targeted work on your burpees and running, you’ll not only see improvements but possibly surprise yourself with what you can achieve. Remember, every champion was once a contender that refused to give up. So keep pushing, keep grinding, and don’t shy away from the discomfort because that’s where growth happens. 🏆

“It’s not about being the best. It’s about being better than you were yesterday.” Let’s get to work! The Rox-Coach is here to support you every step of the way! 💥