Lampeitl Öberg Jessica Hyrox Result

Overall Performance:

Jessica, you came in strong at the 2024 Stockholm Hyrox, finishing with an overall time of 01:24:56, placing you in the top 31% of 652 athletes and 26th in your age group. That’s impressive! You’ve shown you can tackle the challenges head-on, especially with your fast ski erg and sled push times. You definitely have some strength in those areas, and it shows! 💪

However, your total running time of 00:45:30 was a bit slower than average, suggesting that while you have the strength, you might need to sharpen your running game. Your pacing in the first two running segments was slightly off; you started strong but then slowed down a bit too much in Running 2. This indicates that your endurance might be a bit compromised as you progress through the race.

Your strength profile is evident, but to truly excel, we need to balance it with improved running endurance. Remember, in Hyrox, it’s not just about being strong; it’s about being strong over time. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” Time to face those running truths head-on!

Segments to Improve:

Now, let's dive into the segments where you can squeeze out those precious seconds:

• Burpees Broad Jump (00:06:02): This segment was one of the slower ones. To improve here, focus on explosive power and efficiency. Try adding plyometric drills like box jumps and broad jumps to your training. Practice transitioning between burpees and jumps to minimize your time.
• Wall Balls (00:04:20): You lost some time here as well. Ensure your squat form is solid, and work on the rhythm of your throw and catch. Incorporating wall ball drills with a focus on pace can help. Aim for sets of 10-15 reps, resting minimally between sets to simulate race conditions.
• Roxzone (00:07:18): You spent a little too long here, which indicates a need for improved transition times. Implement circuit training that includes transitions between exercises to simulate race conditions. Set a timer and aim to reduce your rest time between sets. The quicker you transition, the better your overall time will be!

Incorporate these specific exercises into your training routine:

• Plyometric box jumps for explosive power.
• Wall ball drills with a focus on speed and form.
• Circuit workouts that include all Hyrox elements with minimal rest to build endurance.
• Short, high-intensity running intervals to boost your running economy.

As you train, remember to focus on form. Proper mechanics will not only improve performance but also reduce the risk of injury. And trust me, no one likes an injury – they don’t even come with a good story! 😄

Race Strategies:

When you approach your next race, try these strategies:

• Pacing: Start with a controlled pace in the first two running segments. Your best running lap of 00:05:25 shows you have speed; it's about managing it over the race.
• Transitions: Practice quick changes between exercises. Use every second wisely; remember, you’re not just racing against others, but also against the clock.
• Hydration and Nutrition: Ensure you’re well-hydrated and have a proper meal before the race. You wouldn’t drive a Ferrari on an empty tank, right? Fuel up! 🏎️
• Mental Fortitude: Keep pushing through! When it gets tough, remember why you started and visualize crossing that finish line strong. As Jocko Willink says, “Discipline equals freedom.” Stay disciplined with your efforts, and the freedom of performance will follow.

Conclusion:

Jessica, you’ve got a solid foundation and some incredible strength to build on. With some focused training on your running and strategic race execution, you’ll be smashing your goals in no time. Remember, every time you step up to that starting line, you’re not just racing against others; you’re racing against your own limits. Challenge yourself, embrace the grind, and keep that determination alive! 💥

And hey, if you ever feel like quitting, just remember: “The only easy day was yesterday.” Now go out there and own your next Hyrox! You’ve got this! – The Rox-Coach