Hellström Josefine Hyrox Result

Overall Performance:

Josefine, you put forth a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:36:36, placing you in the top 63% of all athletes and 68% in your age group. Your performance showed some real strengths, particularly in the early parts of the race. You were a rocket on your first run, coming in 00:37 faster than average! 🚀 That's the kind of start that can set the tone for a strong showing. However, as the race progressed, it looks like you might have hit a little fatigue wall, especially in your running segments and some of the strength exercises. This is likely where we need to focus for improvement.

Your total running time was 00:49:30, which was 00:32 slower than the average, indicating that you might have a bit of a strength-focused profile. But hey, every runner knows that the road to greatness is often paved with a few slower splits! This means we need to focus on enhancing your running endurance while capitalizing on your strength. Remember, "It's not about being the best. It's about being better than you were yesterday." Keep that in mind as we break down your performance!

Segments to Improve:

• Burpees Broad Jump: At 00:07:33, this segment was 00:39 slower than average. Burpees are like that friend who shows up uninvited but always demands your attention. To improve this, focus on building explosive power and efficiency.
  • Drills: Incorporate box jumps and plyometric push-ups to enhance your explosive strength.
  • Technique: Work on your burpee form – ensure you’re landing softly and using your legs to jump, not just your arms. Try to minimize time spent on the ground!
• Wall Balls: Your time of 00:06:09 was 00:37 slower than average. Wall balls can feel like a never-ending cycle of squat and throw, but they’re crucial for building leg endurance and power.
  • Drills: Practice wall balls in intervals – 20 seconds on, 10 seconds off – to build stamina. Use a lighter ball to focus on form and speed.
  • Technique: Aim for a higher target to increase your range of motion. This will also help with your squat depth, which is key to maintaining power through the movement.
• Roxzone: You spent 00:09:26 in transition, which is 01:48 slower than average. Efficient transitions are the unsung heroes of Hyrox. Think of it as the pit stop in a race – every second counts!
  • Drills: Set up a mock race in training. Practice your transitions between exercises, timing yourself to see where you can cut down.
  • Strategy: Break down your transitions into specific tasks. For example, keep your gear organized so you can grab it quickly. The quicker you can get from one exercise to another, the better!

Race Strategies:

• Pacing: You started strong but faded a bit in the latter half. Practice negative splits in training, where you aim to finish each run segment a bit faster than the last.
• Breathing Techniques: Use controlled breathing during your running segments to manage fatigue. Consider the "4-4" method: inhale for 4 steps, exhale for 4 steps.
• Mindset: Visualize the end of the race before you start. When fatigue sets in, remind yourself of that finish line and how good it’ll feel to cross it. As David Goggins says, "You will never learn from people if you always tap dance around the truth."

Conclusion:

Josefine, you’ve got a strong foundation to build upon. With focused training on your weaknesses and maintaining that fire you showed at the start, you can absolutely crush your next Hyrox race! Remember, "Success is not final, failure is not fatal: It is the courage to continue that counts." Keep pushing, stay consistent, and don't be afraid to embrace the grind. 💥💪 I’m here cheering you on as your Rox-Coach, ready to help you unlock your full potential! Let’s get to work and make those improvements happen! 🏆