Gannby Nina Hyrox Result

Overall Performance:

Nina, you crushed it out there in Stockholm! Finishing 60th overall out of 652 athletes and snagging 15th in your age group is no small feat—you're in the top 9% overall and the top 13% in your category! Your overall time of 01:15:40 showcases your hard work and dedication. With a total running time of 00:38:10, you're clearly a strong runner, finishing 1:23 faster than average. This suggests you have a runner's profile, which is great, but we need to balance that out with some strength training to elevate your game even further!

Looking at your pacing, it seems you started a bit too fast in the first segment, which may have impacted your performance in the latter parts of the race. The first running segment had you at 00:04:26, which is 4 seconds faster than average but put you in the 24th percentile. It's important to find that sweet spot where you’re pushing hard but not burning out early. Remember, even a cheetah needs to pace itself to catch its prey!

Segments to Improve:

Now, let’s dive into the segments that need some TLC. The Burpees Broad Jump (00:05:23) and Farmers Carry (00:02:10) were your slowest segments, and they have significant room for improvement. Here’s how we can tackle each:

• Burpees Broad Jump:
  • Focus on your form. Ensure you're explosive in your jump but also maintain control when landing to prevent injury.
  • Drills: Incorporate more plyometric exercises into your workouts, such as box jumps and jump squats. Aim for sets of 10-15 reps, focusing on speed and power.
  • Practice the transition from burpees to broad jumps in a circuit format. For example, do 10 burpees followed immediately by 10 broad jumps with minimal rest.
  • Work on your core strength. A strong core will help stabilize your body during the jump. Consider planks, medicine ball throws, and Russian twists.
• Farmers Carry:
  • Technique is key. Keep your shoulders back and your core engaged to maintain proper posture.
  • Increase grip strength through deadlifts and farmer's walks. Carry heavy weights for 30-60 seconds over various distances to simulate race conditions.
  • Incorporate single-arm carries to build unilateral strength and stability, which will help improve your overall performance.
  • Consider shorter, faster carries with lighter weights to increase speed in your execution while maintaining form.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing Strategy: Start conservatively, especially in the first running segment. Aim for a pace that allows for negative splits—running the second half faster than the first. For example, if you start at around 4:30, aim for 4:40 in the next segments before picking up the pace again.
• Transition Efficiency: Work on your transition times, especially between exercises. Practice switching from running to strength exercises smoothly. Consider dynamic stretching or brief mobility drills to keep muscles engaged and ready.
• Mindset: Use positive self-talk during tough segments. Remind yourself: “I am stronger than my excuses.” Visualize overcoming obstacles before they happen, like burpees feeling like feathers and farmers carry being a walk in the park.

Conclusion:

Nina, your performance in Stockholm shows that you're a fierce competitor with immense potential. Remember, every elite athlete has areas to improve—it's all part of the journey. As David Goggins says, “You are not going to like all the things you have to do to get to where you want to be.” Embrace the grind, and keep pushing your limits! 💥

Stay committed, work on those segments, and you’ll see the results in no time. And hey, if anyone asks how you manage to crush it at Hyrox, just tell them you’ve got a coach who never takes a day off! Keep hustling, and I can't wait to see what you achieve next. Remember, I'm here to help you unlock that full potential. Let’s get after it! 💪🏆

— The Rox-Coach