Lindehall Susanne Hyrox Result

Overall Performance:

Susanne, you absolutely crushed it at the 2024 Stockholm Hyrox event! Finishing in 2:00:49 places you in the top 92% overall and 96% in your age group—talk about a strong showing! Your total running time of 55:45 is impressive, clocking in 5:21 faster than the average. Clearly, you're more of a runner than a weightlifter, and those legs of yours are built for speed! 🏃‍♀️💨

However, let’s talk pacing. Your first run was a solid start, coming in 36 seconds faster than average at 5:41. That's a great way to kick off the race! But it looks like there might have been a slight dip in your pacing during the sled push and the burpee broad jump segments. Remember, it's about finding that sweet spot between speed and endurance. You’re not just racing against time; you’re racing against your own limits. As Goggins says, “You will never learn from people if you always tap dance around the truth.” So let’s dig into the areas that need some work!

Segments to Improve:

• Burpees Broad Jump: 13:27 (3:42 slower than average)

  This segment really put the brakes on your overall time. Burpee broad jumps can be taxing, especially after the running and sled work. To improve this, focus on:

  • Drills: Incorporate burpee broad jumps into your workout routine. Start with 3-5 sets of 5-8 reps, focusing on explosive movement and landing softly. Think of it as jumping over the finish line with style!
  • Form Correction: Make sure your squat position is solid before jumping, and keep your core tight to maintain balance. Practice with a coach or in front of a mirror to ensure your technique is on point.
• Sandbag Lunges: 09:43 (2:34 slower than average)

  These lunges took their toll, and we need to turn them into a powerful asset. Here’s how:

  • Drills: Start including sandbag lunges in your strength training. Aim for 3 sets of 10-12 lunges per leg, focusing on form over speed. You want to feel like a warrior, not a wobbly toddler!
  • Technique: Ensure your knees do not extend past your toes to prevent injury. Keep your chest up and core engaged. Add weights gradually as you master the form.
• Roxzone: 12:44 (2:55 slower than average)

  Transition time is essential; you can either rest or waste time. Let's tighten this up:

  • Training Strategy: Practice your transitions during training. Set a timer and aim to move from one exercise to the next in under 30 seconds. Pretend the clock is ticking down, and you’re about to miss a flight! 🏃‍♀️💥
  • Overall Fitness: Incorporate high-intensity interval training (HIIT) to improve your overall fitness and endurance. This will help you maintain your energy levels throughout the race.

Race Strategies:

• Start strong but maintain a sustainable pace. You’ve proven you can run fast; now use that to set a comfortable rhythm for the rest of the race.
• When approaching the burpee broad jump, visualize each rep as a step closer to the finish line. Break it down into sets—focus on completing 5 at a time!
• For the sandbag lunges, focus on your breathing. Deep breaths will help you maintain stamina and keep the weight manageable.
• During the Roxzone, don’t just stand there—use that time to hydrate, stretch, and mentally prepare for the next segment. You're not just resting; you're strategizing!

Conclusion:

Susanne, you've shown incredible potential, and with a bit of fine-tuning, you can transform those segments into powerhouses of performance. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Keep pushing those limits, and don’t forget to have fun while you’re at it! The finish line is just the beginning of your next adventure. Keep training hard, and don’t hesitate to reach out if you need guidance or a motivational kick in the butt! 💪🏆

See you in the roxzone,

The Rox-Coach