Eriksson Mathilda Hyrox Result

Overall Performance:

Mathilda, you crushed it out there in Stockholm, finishing 10th overall in a competitive field of 346 athletes! That’s a remarkable achievement, placing you in the top 2%. Your age group performance is equally impressive, ranking 5th out of 76, putting you in the top 6%. Your overall time of 01:10:21 shows you’ve got the heart and determination needed for Hyrox, but let’s dig a little deeper.

Now, let’s talk pacing. You kicked off strong with your first running segment at 00:03:44, which was 24 seconds faster than average. That's like starting a marathon with a sprint—bold move! But you did show signs of slowing down in your later running segments, particularly in Running 8, where you were 29 seconds slower than average. This suggests that while you have a strong runner's profile, you need to manage your energy better throughout the race. You can’t sprint the whole way through and expect to keep that pace; it’s a marathon, not a sprint!🤷‍♀️

Your total running time of 00:37:23 was 48 seconds slower than average, indicating that we need to work on your running endurance alongside your strength. You’ve got a solid foundation, but let’s unlock that full potential for the next race!

Segments to Improve:

• Wall Balls (00:03:39): This segment was 10 seconds slower than average, placing you in the 18th percentile. Wall balls can be a gas! It’s crucial to focus on your squat depth and explosive power. Make sure you’re using your legs and not just your arms to propel the ball. Try incorporating these drills:
• Wall Ball Technique Drills: Practice your squat form with bodyweight squats, then progress to wall balls with lighter weights.
• Squat Jumps: 3 sets of 10 can help build explosive strength.
• Intervals: 30 seconds of wall balls followed by 30 seconds of rest, repeat 10 times.
• Burpees Broad Jump (00:04:05): 2 seconds faster than average but still leaves room for improvement. Your technique is there, but efficiency needs a boost. Consider these drills:
• Burpee Technique Work: 5 sets of 10 with a focus on minimizing ground time.
• Broad Jump Integration: Combine broad jumps into your burpee routine to enhance your explosive power.
• Time Trials: 5 rounds for time of 5 burpees and 5 broad jumps to simulate race conditions.
• Roxzone (00:06:09): This was 1:30 slower than average, placing you in the 32nd percentile. Transition time is crucial in Hyrox! You can’t afford to take a coffee break between exercises. Focus on improving your fitness and quick transitions:
• Tabata Training: Choose 4 exercises (like burpees, wall balls, sled pushes, and rowing) and perform them for 20 seconds on, 10 seconds off, for 8 rounds.
• Run and Transition Drills: Set up a circuit that includes a short run followed immediately by an exercise, then run again. This will condition your body to switch gears rapidly.
• Time Yourself: Track how long it takes to transition between exercises during your training sessions. Aim to beat your own time each week!

Race Strategies:

• Pacing Strategy: Start at a controlled pace for the first two running segments, then gradually increase your effort. Think of it like a well-cooked Swedish meatball—slow and steady makes it juicy!
• Energy Management: Use the first running segments to gauge your energy levels. If you feel good, push a bit more in the middle segments, but save some gas for the final push. Don’t leave it all on the course!
• Transition Efficiency: Practice your transitions relentlessly. Visualize your next exercise while you’re finishing the current one. This mental edge will help cut down those precious seconds in the roxzone.

Conclusion:

Mathilda, you’ve got the tenacity of a champion, and with the right adjustments, you can turn those weaknesses into strengths. Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Keep pushing your limits and stay focused on your training. You’re already in the top tier, and with these improvements, who knows? Next race, you might just be on the podium! 🏆

Now, get after it! The only bad workout is the one you didn’t do. Let’s show them what you’re made of!💥

Signed, The Rox-Coach