Lacognata Nicolas Hyrox Result

Overall Performance:

Nicolas, first of all, congrats on completing the 2024 Stockholm Hyrox! With an overall rank of 578 out of 1096 athletes, you’ve placed yourself in the top 52%. That's no small feat! Your overall time of 01:25:03 shows you’ve got the endurance to keep pushing through the grind. The standout here is your total running time, clocking in at 39:49, which is a solid 2:36 faster than average. This indicates a strong running profile—you're clearly more of a runner than a strength athlete, which is fantastic for this competition. However, let’s talk about pacing; starting out too fast during Running 1 (4:04) might have set you up for a rough patch later on. You want to ensure that you maintain a sustainable pace to keep your energy levels consistent throughout the race. Remember, it’s not a sprint; it’s a Hyrox! 💪

Segments to Improve:

Now, let’s dive into the segments where you can really unleash your inner beast:

• Wall Balls - 8:52 (83rd Percentile): This is a significant area for improvement. To get those wall balls cranking, focus on:
• Technique: Ensure you’re using a full squat to generate power. This will help you get more height on the ball with less effort.
• Drills: Incorporate 3 sets of 15-20 wall balls into your training, focusing on maintaining a steady rhythm. Try to decrease your rest time each week.
• Core Strength: Work on core exercises like planks and medicine ball twists to improve stability and power during the movement.
• Sled Push - 3:02 (59th Percentile): This is where you lost some steam. To push that sled like it owes you money:
• Strength Training: Incorporate heavy squats and deadlifts into your routine to build lower body strength.
• Sled Drills: Perform 5 rounds of 20 meters with a challenging weight, focusing on explosive starts and maintaining speed.
• Form: Keep your chest up and maintain a steady drive through your legs to maximize your power output.
• Sled Pull - 5:24 (64th Percentile): This segment was a bit of a drag. Here’s how to get it moving:
• Back and Legs: Strengthen your posterior chain. Deadlifts and bent-over rows will be your best friends here.
• Practice Pulls: Include sled pulls in your weekly routine. Start with lighter weights and focus on maintaining a steady pace.
• Transitioning: Work on quick transitions to get back on the run faster. Practice some quick feet drills between pulls.

Race Strategies:

For your next race, consider these strategies to reduce your overall time:

• Pacing: Start with a calculated pace on the first run. Aim for around 4:30 per km to conserve energy for later segments.
• Transitions: Your roxzone time of 7:39 is slower than average (54 seconds), indicating room for improvement. Practice quick transitions by setting up a mini-course where you practice moving from one exercise to another efficiently.
• Mindset: Use the “I can” mantra. When it gets tough, remind yourself that you are capable of overcoming any barrier. As David Goggins says, “You are not going to outwork me.”

Conclusion:

Nicolas, you’ve got the heart of a warrior! With a few tweaks and some dedicated training, you can transform those weaker segments into your strengths. Remember, progress isn’t always about being the fastest; it’s about being better than you were yesterday. Keep pushing your limits, because as Jocko Willink says, “Discipline equals freedom.” And hey, if you ever feel like giving up, just remember: there are people out there waiting to give you high-fives at the finish line! 🏆💥

Now, let’s get to work and crush that next race! You’ve got this! I'm here for you, The Rox-Coach.