Hasselvold Alf Hyrox Result

Overall Performance:

Alf, first off, congratulations on a solid performance at the 2024 Stockholm Hyrox competition! Finishing with an overall time of 01:12:41 puts you in the top 19% of a competitive field— that’s no small feat! With a total running time of 34:59, you’ve clearly got a runner’s profile, clocking in 1:53 faster than the average. Your pacing during the race was commendable, but it looks like you might have shot out of the gate a bit too quickly during Running 1. That’s a common rookie mistake—like trying to sprint to the fridge when you hear the ice cream truck. Maintain that pace, and you’ll be well on your way to crushing your next race! 💪

Segments to Improve:

Now, let’s dive into the segments that could use a bit of TLC. It’s time to turn those weaknesses into strengths!

• Wall Balls (00:06:02): This was your slowest segment, and there’s a lot of room for improvement. Focus on your squat form—keep your chest up and drive through your heels. Try incorporating high-rep wall ball workouts to build endurance and strength. You can also work on explosive squats to mimic the movement. Aim for sets of 15-20, focusing on speed and accuracy.
• Burpees Broad Jump (00:04:22): This segment was also a little sluggish. To improve, practice burpee drills with a focus on quick transitions. Do sets of 10 and immediately follow with broad jumps. The goal is to develop fluidity and speed. Remember, burpees are just like life—sometimes you just have to jump in!
• Sandbag Lunges (00:04:24): You’ve got some potential here! Work on your core stability and leg strength. Incorporate weighted lunges into your routine, focusing on a slow, controlled descent. Try doing 3 sets of 10-12 reps on each leg. Balance is key; it’s like trying to carry a tray of drinks at a party—one wobble and you’re done!
• Farmers Carry (00:02:07): This was a slower segment, and it’s all about grip and core strength. Incorporate farmers walks into your training at least once a week. Use progressively heavier weights and aim for longer distances. Your grip strength will improve, and you’ll be lifting heavy things with confidence in no time!
• Sled Pull (00:04:00) and Sled Push (00:02:24): While you were slightly above average, there’s still room to shave off seconds. Focus on your technique; keep your body low during sled pushes and maintain a steady pull during sled pulls. Consider doing heavy sled drags and pushes in your workouts to improve both strength and endurance.

Race Strategies:

For your next race, let’s implement some strategies to ensure you’re optimizing your performance:

• Controlled Start: Remember that pacing is crucial. Start strong but not too fast. Aim for a consistent pace that feels sustainable for the first half of the race. You don’t want to burn out before the finish line!
• Transitions Matter: Your Roxzone time was slower than average. Focus on transitioning quickly between exercises. Practice your transitions during training sessions so they become second nature. Think of it as the NASCAR pit stop of Hyrox—every second counts!
• Stay Hydrated: Make sure you’re hydrating properly before and during the race. Dehydration can slow you down more than a sloth on a Sunday stroll.
• Mindset is Key: As David Goggins says, "You are your own hero." Embrace the discomfort during those tough segments; they’re where champions are made. A positive mindset will push you past barriers you didn’t think you could overcome.

Conclusion:

Alf, you’re on the right track, and it’s clear you have the potential to climb even higher in the ranks. Embrace the grind, focus on the areas we discussed, and remember: “Success isn’t owned, it’s leased. And rent is due every day.” So, keep putting in the work, stay consistent, and don’t be afraid to push those limits. You’ve got this! 💥🏆

Now, go crush those weaknesses like they owe you money, and I’ll be right here cheering you on as your Rox-Coach!