Lincoln Stine Hyrox Result

Overall Performance:

Stine, you absolutely crushed it out there in Stockholm! Finishing 7th overall and taking the top spot in your age group is no small feat—top 11% of 60 athletes! Your time of 01:12:02 is impressive, but we can definitely slice that down even further. Looking at your splits, your pacing strategy had some bright spots; you started strong with a fast first run (00:03:54), but it looks like you may have pushed a bit too hard early on, which may have contributed to the slower total running time of 00:36:25—about 1:09 slower than the average. This indicates that you're more of a strength athlete, but there’s room to dial in your running efficiency. Keep in mind, Hyrox is all about that sweet hybrid balance, so let’s work on maximizing your overall performance!

Segments to Improve:

Let’s dive into the segments where you can really improve and transform potential weaknesses into strengths. Here are the key areas:

• Burpees Broad Jump (00:04:15): This segment was 00:17 slower than average. It’s a high-intensity combo that can tax your energy levels. Work on your explosiveness with drills like box jumps and explosive push-ups. Incorporate a plyometric routine that includes:
• Box Jumps: 3 sets of 10 reps
• Burpee Box Jumps: 5 sets of 5 reps
• Broad Jumps: 3 sets of 8 reps

Focus on form: land softly and maintain a strong core to prevent energy leaks.

• Roxzone (00:05:37): This area was a significant drag—55 seconds slower than average! Time spent transitioning can be crucial. To improve this, work on your overall fitness and specific transition drills. Here are some approaches:
• Interval Training: Short bursts of high-intensity work for 20-30 seconds followed by rest—this will help build your anaerobic capacity.
• Practice Transitions: Set up a mini-course where you can practice moving from one exercise to another. Time yourself and try to beat your personal best.
• Active Rest: Instead of stopping, keep moving during transitions (light jogging or dynamic stretches) to maintain your heart rate.
• Overall Running Performance: Your running segments showed some inconsistency, particularly with Running 5 and 8, which were slower than average. To enhance your running endurance and speed, consider:
• Long Runs: Incorporate one long run per week, gradually increasing the distance (aim for 10-12km).
• Interval Sprints: Include sprint intervals in your training (30 seconds all out, followed by 1 minute of rest, repeat 8-10 times).
• Tempo Runs: Integrate tempo runs into your weekly routine to build your lactate threshold (25-30 minutes at a challenging but sustainable pace).

Race Strategies:

When you hit the next Hyrox event, keep these strategies in mind:

• Pacing: Start strong but don’t go all out on the first run. Aim to find a sustainable pace that allows for a strong finish. You know what they say—“It’s not a sprint; it’s a marathon...unless it’s Hyrox!”
• Breathing Techniques: During transitions, focus on your breathing to help manage your heart rate. Inhale through your nose and exhale through your mouth to keep calm.
• Visualization: Before the race, visualize yourself executing each movement flawlessly. Picture your transitions being smooth like a dolphin gliding through water (not a whale struggling to keep up!).
• Stay Hydrated: Proper hydration can’t be overlooked. Drink enough fluids in the days leading up to the race to keep your performance sharp.

Conclusion:

Stine, your performance in Stockholm is just the beginning. You have the talent and tenacity to keep pushing the boundaries of what you can achieve. Remember, “The only way to get better is to get uncomfortable.” Embrace the grind, put in the work, and soon you'll be slicing through those segments like a hot knife through butter! 💪

Keep your head high, your spirit fierce, and get ready to conquer the next challenge. I’m here to back you all the way—let’s turn those weaknesses into strengths and keep climbing to the top! You’ve got this, Stine! 💥

Now, let’s get to work! This is The Rox-Coach signing off! 🏆