Heng EiLene Hyrox Result

Overall Performance:

EiLene, first off, let’s give a huge shoutout for finishing in the top 60% overall and 62nd in your age group at the 2024 Stockholm Hyrox! That’s no small feat. Your overall time of 01:35:10 is commendable, especially considering you clocked a total running time of 00:45:53, which is a solid 02:34 faster than average. This indicates you’ve got the runner’s edge in you! 🏃‍♀️💨

However, your pacing strategy might need a little tweak. Your first running segment was a bit too fast, which can lead to fatigue in the later stages of the race. You started strong at 00:05:16, but then you lost some momentum during the Sled Push and Sled Pull. This tells me you have a solid running profile, but your strength work needs some love. Strength is the foundation of endurance, and when you falter in strength, the running gets tougher, especially in a hybrid event like Hyrox.

Segments to Improve:

Now let’s dive into the segments that could use some serious work:

• Wall Balls (00:07:55): This was your longest segment and a massive time sink. Focus on technique here! Work on your squat depth and the explosive movement as you throw the ball. Aim for sets of 10-15 reps with a lighter ball, gradually increasing weight. Incorporate drills like wall ball throws with a pause at the bottom to build strength and control.
• Sled Pull (00:07:01): You lost precious time here, which is often the case with form breakdown. Focus on maintaining a strong core and using your legs to drive the pull. Try sled pulls with varying weights in a circuit format, combining short sprints between pulls to simulate race conditions. Aim for 4-6 sets, focusing on explosiveness!
• Ski Erg (00:05:45): This segment was slower than average. Improve your technique by ensuring you're using your legs to drive the motion, not just your arms. Incorporate interval training on the Ski Erg, aiming for 30 seconds of all-out effort followed by 30 seconds of rest for 8 rounds. This will build your power output and endurance.

Race Strategies:

Here are some strategies to consider for your next race:

• Pacing: Start conservatively on the first run. It’s tempting to sprint out of the gate, but maintain a steady pace to save energy for the later segments. Think of it as a marathon, not a sprint!
• Transitions: The Roxzone is crucial! A slower transition can eat into your overall time. Practice quick transitions in your training – think of it as a fast-food drive-thru for your fitness. Get in, get out, and keep moving!
• Mindset: During challenging segments, such as the Wall Balls and Sled Pull, remember to breathe and focus on your form. Visualize yourself succeeding and breaking through the fatigue barrier. As David Goggins says, “When you think you’re done, you’re only at 40% of your total potential.” Keep pushing! 💥

Conclusion:

EiLene, you’ve shown that you have the heart and the legs for this sport. With a few adjustments in your training and race strategy, you can transform those weaker segments into strengths. Stay committed, keep the mindset strong, and remember to have fun along the way. After all, you’re not just competing; you’re crushing it! 💪

Here’s a little joke to keep the spirits high: Why did the treadmill break up with the elliptical? Because it found someone more “running” to be with! 😂

Stay focused, keep training hard, and remember, every setback is a setup for a comeback. As Jocko Willink says, “Discipline equals freedom.” You’ve got this, and I’m here to help you unleash your full potential! See you in the Roxzone!

— The Rox-Coach