Forsström tove Hyrox Result

Overall Performance:

Tove, you crushed it at the 2024 Stockholm Hyrox, finishing with an impressive overall time of 01:26:34, landing you in the top 36% of a competitive field. That's no small feat! With a total running time of 00:41:10, you demonstrated a clear strength in running, being 03:18 faster than average. Your pacing was solid, especially given that your first running lap was faster than average. However, your splits indicate a bit of a struggle in some of the strength segments, particularly the Burpees Broad Jump, Wall Balls, and Sandbag Lunges.

You certainly have a runner’s profile, and your endurance shines bright. But don’t forget, Hyrox is a hybrid game, and it’s crucial to balance that speed with strength. Remember, “You don’t get what you wish for; you get what you work for.” Let’s harness that running ability while building up your strength to elevate your game even further!

Segments to Improve:

Now, let’s break down those segments where you can truly turn the tide and transform weaknesses into strengths:

• Burpees Broad Jump (00:07:42 - 01:58 slower than average)

  Burpees can be brutal, and it looks like they might have thrown you off a bit. Focus on form and efficiency. Aim for shorter, quicker jumps to reduce the time on the ground. Incorporate this drill: 10 sets of 5 burpees followed by 10 broad jumps. Keep your core tight and land softly to save your legs for running.

• Wall Balls (00:05:37 - 00:55 slower than average)

  Wall balls are all about rhythm and power. Make sure you’re using your legs effectively and not just your arms. Practice your wall balls with a focus on a quick rebounding motion. Try performing 3 sets of 20 wall balls with an emphasis on form, and consider pairing them with squats to build that explosive strength.

• Sandbag Lunges (00:05:29 - 00:57 slower than average)

  These lunges can feel like a mile run! To improve, focus on your lunge depth and keeping your back straight. Add some strength training with weighted lunges. Incorporate 4 sets of 10 lunges with a sandbag, focusing on explosive upward movement while maintaining balance.

• Sled Pull (00:05:27 - 00:00 slower than average)

  The sled pull can be a mental game. Work on your grip and core strength. Spend some time doing sled pulls at varying weights and focus on keeping your body low and engaged. Try 5 sets of 20 meters with rest intervals to build endurance.

Race Strategies:

As you gear up for your next race, here are some strategies to keep in mind:

• Pacing: Start strong but not too fast. You want to maintain your speed across all running segments. Practice negative splits in your training.
• Transition Time: Your Roxzone time (00:07:14) indicates a need to tighten up transitions. Practice quick changes between exercises and try to keep your heart rate manageable during those transitions. Work on drills that combine running with strength exercises to simulate race conditions.
• Mindset: Remember the mental aspect of Hyrox. As Goggins says, “It’s not about what you can do; it’s about what you are willing to do.” Keep pushing yourself mentally during those tough segments!

Conclusion:

Tove, you’ve got the heart of a lion and the legs of a cheetah! With some focused work on your strength segments, you’ll be unstoppable. Keep fueling that fire and remember: “The only easy day was yesterday.” Embrace the grind, because every drop of sweat is a step closer to your goals. You’re already in the top of your game; now it's time to get even better. Let’s crush those next training sessions and aim for the podium next time! 💥💪🏆

Stay relentless, and remember, I’m here for you as your Rox-Coach, guiding you every step of the way!