FramvigGravers Mica Hyrox Result

Overall Performance:

Mica, you absolutely crushed it out there at the 2024 Stockholm Hyrox! Finishing 11th overall and 5th in your age group is no small feat, and being in the top 18% of 60 athletes shows you’ve got the drive and tenacity to compete at a high level. Your total time of 01:12:49 is impressive, especially considering your total running time of 00:35:25, which is a blazing 26 seconds faster than the average. You’ve clearly got a runner’s profile, which means you’ve got the endurance to keep pushing through those running segments. However, it looks like you started a little too fast in the first segment, and we can fine-tune your pacing strategy to help maximize your overall performance. 💪

Segments to Improve:

Now, let’s break down a few of those segments that could use a little love:

• Burpees Broad Jump (00:04:32) - This segment was your slowest and needs some serious attention. To improve, focus on building explosive power and endurance through plyometric exercises. Try incorporating:
• Box Jumps
• Burpee Variations (add a tuck jump at the end!)
• Jump Squats

Also, practice the transition between burpees and broad jumps. Work on your rhythm and flow, so you can keep moving without wasting time.

• Running Total (00:35:25) - While you’re a strong runner, there’s still room for improvement. Considering your overall finish time, you want to maintain a consistent pace throughout. Implement interval training to build speed while teaching your body to recover quicker. Try:
• Fartlek Runs (mix of fast and slow pace)
• Hill Sprints (great for building strength and endurance)
• Tempo Runs (find that sweet spot where you’re pushing but not maxing out)

Also, be mindful of your pacing at the start. A strong second lap will set you up for a better overall time.

• Wall Balls (00:04:56) - You're close to average here, but there’s still potential. Focus on your technique for efficiency. Work on:
• Squat Depth (ensure you’re hitting full depth for maximum power)
• Wall Ball Drills (like wall ball to target)
• Core Strengthening Exercises (a strong core will help stabilize your throws)

Practice your breathing and pacing during the set to avoid fatiguing too early.

• Sandbag Lunges (00:04:04) - A slight improvement here will enhance your overall time. For lunges, consider:
• Weighted Lunges
• Walking Lunges (focus on form and steadiness)
• Sled Drag Lunges (to simulate the fatigue of a race)

Ensure that you’re maintaining proper form to prevent injury and maximize efficiency.

• Farmers Carry (00:02:12) - You were slightly slower than average. To improve, practice carries with varying weights and distances. Try:
• Farmers Carry with Dumbbells or Kettlebells
• Single-Arm Carries (to engage your core)
• Focusing on grip strength (using a fat grip bar can help!)

Race Strategies:

During your next race, implement these strategies:

• Pacing: Start conservatively in the running segments, especially the first. Your best running lap shows you've got the speed—just remember that it’s a marathon, not a sprint!
• Transitions: Work on your transition times between exercises. Every second counts! Practice moving quickly but efficiently between zones to minimize downtime (like a ninja, but less stealthy).
• Mindset: Embrace the discomfort. Remember, "The only way to achieve the impossible is to believe it is possible" (Charles Kingsleigh). Keep pushing through those tough moments!

Conclusion:

Mica, your performance at Stockholm was impressive, and you’ve shown you’ve got the heart and ability to compete with the best. By honing in on those specific segments and implementing these training strategies, you’ll be ready to take your game to the next level! Remember, it's not about how hard you hit; it's about how hard you can get hit and keep moving forward! (Thanks, Rocky!).

Keep grinding and stay focused, because the only limit to your success is the strength of your will! 💥

With dedication and the right mindset, you’ll crush your next race. You've got this! I’m here cheering for you all the way! - The Rox-Coach