Lindholm Emilia Hyrox Result

Overall Performance:

Emilia, you smashed the 2024 Stockholm Hyrox event with an overall time of 01:30:13, placing you in the top 47% of 652 athletes and top 56% in your age group! 🚀 That's no small feat! Your pacing, however, suggests that you might have started a bit too fast, particularly in the early running segments. Your first lap clocking in at 00:05:43 was quicker than your later runs, indicating a possible early surge that didn't translate well into sustained speed. This might have left you feeling the burn a little more heavily in the latter stages.

With a total running time of 00:48:59, you’re leaning more towards a hybrid profile, but there's room for improvement in your running endurance. Your performance in strength segments like the Sled Push and Farmers Carry shows you're strong, but let’s work on that running efficiency to complement your solid strength base.

Segments to Improve:

Let’s break down a couple of segments that could use some extra love:

• Wall Balls (00:05:43 - 49 seconds slower than average): This was one of your slowest segments, and it’s where you lost significant time. Focus on your form—ensure you’re catching the ball in a strong squat position and using your legs to push it back up. A common mistake is relying too much on your arms. Drills to enhance this include:
• Wall ball practice at various heights to develop consistency.
• Incorporate squats with medicine balls to build explosive strength.
• Interval rounds of wall balls followed by short sprints to simulate race fatigue.
• Total Running Time (00:48:59 - 02:46 slower than average): Your total running pace suggests that aerobic endurance needs to be a focus. Incorporate longer runs at a steady pace along with speed work. Here’s a plan:
• Long runs: 60-90 minutes at a conversational pace, once a week.
• Interval training: 400m repeats at a faster pace with equal rest time, 6-8 times.
• Tempo runs: 30 minutes just below race pace to build lactate threshold.

Race Strategies:

Now, let’s talk about race day strategies. It’s not just about how hard you go, but how smart you go:

• Pacing: Start with a more controlled pace. Aim for a consistent effort rather than a sprint. Your body will thank you in the latter stages of the race!
• Transition Efficiency: Your Roxzone clocked in at 00:06:57, which is slightly slower than average. Practice transitions in your training. Set up mock stations at your gym and time yourself moving from one exercise to another to reduce downtime.
• Fueling: Don’t underestimate the power of hydration and nutrition. Ensure you're properly fueled going into the race and consider quick sips of water or electrolyte drinks during transitions.

Conclusion:

Emilia, you’ve got the strength, but let’s refine that endurance and pacing to elevate your game. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Every race is a learning experience, and it’s time to turn those lessons into action! 💪

Keep pushing your limits, embrace the grind, and remember: “You can’t hurt me.” You've got this! Let’s get to work and make those improvements shine in your next competition! The Rox-Coach is here for you, ready to help you dominate! 💥🏆