Geeraedts Marion Hyrox Result

Overall Performance:

Marion, you put down a solid performance in the 2024 Stockholm Hyrox event, finishing with a time of 01:26:03, ranking 228 overall out of 652 athletes, which puts you in the top 34%! That's no small feat! 💪 Your total running time of 00:42:26 shows you have a strong runner profile, coming in 1:52 faster than the average. This means you’ve got those legs to carry you through the course, but let's not ignore the strength components that might be holding you back from climbing even higher up the ranks. Your pacing strategy seemed aggressive, especially with a 00:04:40 in the first running segment—while it's great to start strong, you might want to consider a more controlled approach next time! Remember, "It's not about how fast you go, but how far you can go without stopping." Keep that in mind as we break down the segments.

Segments to Improve:

Despite your impressive running, there are a few segments where improvement is key to unlocking your full potential:

• Wall Balls (00:05:45): This segment was 01:06 slower than average, and it shows. Focus on proper form—aim for a full squat and ensure you’re using your legs to propel the ball, not just your arms. Consider the following drills:
  • Practice sets of wall balls, gradually increasing reps while maintaining form. Aim for 3 sets of 15-20 reps.
  • Incorporate a squat progression routine to enhance leg strength—think goblet squats and front squats.
• Sled Push (00:02:54): At 00:19 slower than average, this is an area where you can gain significant time. Focus on driving through your legs and keeping your core tight. Try these:
  • Perform sled pushes with varying weights. Start lighter to perfect your form—3-5 sets of 20-30 meters.
  • Include lower body strength training: deadlifts and squats will help improve your driving power.
• Sled Pull (00:06:03): This was your slowest segment, 00:35 slower than average. It's all about technique here. Ensure you’re using your back and legs efficiently:
  • Practice sled pulls with a focus on posture—keep a straight back and engage your core. Aim for 4-6 sets of 20-30 meters.
  • Incorporate resistance band training to strengthen your pulling muscles. Try banded rows and face pulls.
• Farmers Carry (00:02:27): You were 00:16 slower than the average here. Form is crucial; maintain a strong grip and upright posture:
  • Use heavier weights during training to build grip strength—perform carries for 30-60 seconds over a distance of 40-50 meters.
  • Incorporate shrugs and deadlifts to enhance overall grip and upper body strength.

Race Strategies:

To better your overall race performance, consider these strategies:

• Pacing: Start strong but not too fast. Aim for even splits across your running segments. You can afford to push a little harder in the later running segments if you conserve energy early on.
• Transitions: Your Roxzone time of 00:07:11 is slower than average by 00:45. Work on transitioning between exercises more efficiently. Practice setting up your station before you finish the previous exercise.
• Mindset: Stay mentally tough throughout. When fatigue sets in, remind yourself of your goals. As Goggins says, "You are not going to die because you’re in pain. You are going to die if you don’t push through that pain."

Conclusion:

Marion, you have a solid base to work from, and with your running speed, the potential for an even stronger Hyrox performance is within reach! Embrace the grind, tackle those weaknesses, and remember: "Pain is temporary. Quitting lasts forever." Keep pushing your limits and training hard. You belong in the top tier of this competition! Let's turn those segments around and come back even stronger! 💥🏆 You're doing incredible things, and I can't wait to see how you progress. Keep your head up, stay focused, and keep hustling. Remember, I'm always here cheering you on—this is your journey, and you’re the hero of your own story. Let's crush it together!

- The Rox-Coach