Leeuwerik Crijn Hyrox Result

Overall Performance:

Crijn, you rocked the 2024 Stockholm Hyrox, finishing with an overall time of 01:56:28, landing you at a commendable rank of 1031 out of 1095 athletes. You’re in the top 94% overall and top 97% in your age group, which is no small feat! 💪 Your total running time of 52:29 is impressive—4:13 faster than average—indicating you have a strong runner profile. This is further supported by your first running segment (00:05:35), where you started strong, ahead of the average. However, as you moved through the race, particularly during the strength elements, it became evident that those segments are where you can really hone your skills. Your pacing strategy was aggressive at the beginning, which served you well in the early running segments. But as you approached the strength exercises, you started to lose some speed, especially with the Sled Push and Wall Balls. It seems like your strength endurance might need a little work, while your running capability is already shining through. Remember, it’s not just about how fast you go, but how you hold up when the weights get heavy. You’re already in great shape; now let’s work on that strength to match your speed! 🏆

Segments to Improve:

Now, let's dive into the segments that need some attention. Here are the key areas where you can improve:

• Sled Push (00:04:50) - 45 seconds slower than average: This segment is a beast, and you need to treat it like a sparring partner. Focus on engaging your core and maintaining a low, strong posture. Incorporate specific strength training:
  • Weighted sled pushes (start with lighter weights and gradually add more)
  • Box pushes to build leg power
  • Core stability workouts (planks, side planks) to help with posture during the push
• Wall Balls (00:11:28) - 1:49 slower than average: The wall balls are a cardio-strength hybrid, and it looks like they threw you off your game. Focus on your squat depth and the shot technique:
  • Practice with a lighter ball to refine your form and rhythm before going heavier
  • Incorporate wall ball drills into your cardio sessions, combining them with running or other movements to simulate race conditions
  • Focus on explosive hip extension to drive the ball up effectively
• Sandbag Lunges (00:07:57) - 30 seconds slower than average: Lunges require not just leg strength but also balance and coordination. You want to make friends with that sandbag!
  • Weighted lunges (front or back) to build strength
  • Plyometric lunges for explosive power
  • Practice lunging with the sandbag in different positions (front rack, shoulders) to increase adaptability
• Sled Pull (00:07:18) - 22 seconds slower than average: This one can be a drag if you’re not prepared! Focus on your grip and overall technique:
  • Incorporate resistance band pulls to build pulling strength
  • Practice with lighter sleds to perfect your form before increasing weight
  • Engage your entire body, not just your arms—think about driving through your feet and engaging your core

Race Strategies:

Now, let's talk about strategies to implement during your races:

• Transition Efficiency: Your Roxzone time of 12:24 is a bit slow. Focus on improving your transition speed between exercises. Consider setting up mock transitions in training to practice moving quickly from one exercise to the next.
• Pacing Strategy: Since you have a strong running profile, utilize that strength by managing your energy efficiently. Start strong in the running segments, but try to pace yourself to ensure you have enough left in the tank for the strength segments.
• Visualization: Before your next race, visualize each segment and how you plan to approach them. This mental rehearsal can boost your confidence and performance on race day.

Conclusion:

Crijn, remember that it’s not about where you start, but where you finish. You’ve got the speed—now let’s build the strength to match! Incorporate these drills, focus on those segments, and watch your performance skyrocket! Just like David Goggins says, “You are your own hero.” So, let’s make sure you’re the hero of your next race! And remember, strength doesn’t just come from lifting weights; it comes from lifting your mindset too. Keep pushing those limits, and don’t forget to have fun while doing it! 💥🏆

Keep grinding, Crijn! You’ve got this. The Rox-Coach is here to help you every step of the way!