Jakobsen Emil Hyrox Result

Overall Performance:

Emil, first off, congrats on crushing the 2024 Stockholm Hyrox! Finishing in the top 12% overall and 14th in your age group is no small feat—you're clearly a force to be reckoned with! 💪 Your overall time of 01:08:44 showcases your solid endurance, especially with a total running time of 00:33:24, which is 01:32 faster than average. This points to a strong runner profile, but there are some areas where we can bolster your strength to make you an even more formidable competitor.

Your pacing appears to be a double-edged sword. While your first run was a solid start, it looks like you went out a bit too fast—00:03:36 can be tough to maintain throughout the race. This could have contributed to some slower times in the latter segments, particularly the Farmers Carry and Wall Balls, where you lost precious seconds. Think of it this way: just like a fine wine, pacing needs time to breathe! 🍷

Segments to Improve:

Here’s where we can turn those weaknesses into strengths:

• Wall Balls (00:06:01, 40th Percentile): This segment is a prime candidate for improvement. Focus on your squat depth and using your legs to propel the ball instead of just your arms. Incorporate high-rep wall ball workouts into your routine—aim for sets of 20-30 reps, focusing on form and speed.
• Burpees Broad Jump (00:03:54, 15th Percentile): Burpees can be a real momentum killer if you’re not efficient. Work on your explosiveness with burpee box jumps and practice your landing technique. Try doing sets of 10-15 with a focus on speed and form.
• Farmers Carry (00:01:55, 27th Percentile): This is all about grip strength and core stability. Start incorporating heavy carries into your training—try carries over 40-50 meters with heavy kettlebells or dumbbells. Don’t forget to work on your grip endurance—hanging from a pull-up bar for max time is a great way to build this up.
• Sandbag Lunges (00:03:51, 12th Percentile): To improve here, prioritize your lunge form—keep your front knee over your ankle and engage your core. Add weighted lunges into your regimen, increasing the weight and volume progressively. You could also try dynamic lunges with a twist to engage your core and improve balance.

As for the Roxzone (00:05:34, 24th Percentile), this indicates you might have been resting too much between exercises or taking longer to transition. Incorporate transition drills into your training by practicing moving quickly between exercises in a circuit format. The goal is to minimize downtime and keep your heart rate up.

Race Strategies:

In your next race, consider these strategies:

• Pacing: Start conservatively. Use the first run as a warm-up to set the tone for the rest of the race. Remember, a race is a marathon, not a sprint (unless you’re talking about sprinting to the finish line!).
• Transitions: Work on your mental checklist. Have a routine for how you transition from one exercise to the next. This can save precious seconds and keep you in the zone.
• Breathing: Focus on your breathing during the toughest segments. Inhale through the nose and out through the mouth to help regulate your heart rate, especially during strength exercises.
• Visualization: Visualize each segment before the race. Picture yourself executing flawlessly and pushing through the hardest moments. Remember, “You are what you believe.”

Conclusion:

Emil, the key here is to take these insights and turn them into actionable steps. Each area you improve will make the next race that much cooler—and who doesn’t want to cross that finish line with a huge grin? Keep pushing your limits, because as David Goggins would say, “You’re not done when you’re tired; you’re done when you’re finished.” 💥

So, let’s get to work! You've got the potential—now it’s time to unleash it! And remember, the only thing standing between you and your goal is the story you keep telling yourself. Let’s rewrite that story, one workout at a time!

Keep crushing it, Emil! I’m here to help you every step of the way. This is The Rox-Coach, signing off! 🏆