Ljivoreka Bessi Hyrox Result

Overall Performance:

Bessi, first off, congrats on your performance at the 2024 Stockholm Hyrox! Finishing 68th overall out of 168 athletes and 20th in your age group is no small feat—you're in the top 40% overall and top 57% in your category. Your overall time of 01:13:39 shows a solid effort, and it's clear that you have a strong running profile; your total running time of 33:36 is 2:03 faster than average! 💪

However, let's talk pacing. Your first running lap was a bit on the aggressive side (3:45), landing you in the 34th percentile. This suggests that while you’ve got the legs to run fast, starting out too hot may have cost you in the later segments. Your performance in strength-based segments shows that you need to balance your running speed with strength training to ensure you maintain power through the latter parts of the race. You're a hybrid athlete at heart; let's get you to harness both those running legs and the strength to back them up!

Segments to Improve:

Now, let's dive into the segments where you can really crank things up a notch:

• Sled Pull (06:18) - This segment was a significant time loss, clocking in 59 seconds slower than average. Focus on your grip, posture, and technique. To improve, incorporate sled pull drills into your training. Aim for a heavy sled pull workout once a week, focusing on both speed and strength. Use lighter weights to work on form first, then gradually increase the resistance.
• Burpees Broad Jump (04:25) - You found yourself 39 seconds behind the average here. Burpees can be a killer if your form is off, and fatigue can exacerbate this. Practice explosive burpees with a broad jump at the end. Consider doing sets of 10-15 with a focus on fluid motion. Keep your core tight and land softly to maintain balance.
• Sandbag Lunges (04:45) - 23 seconds slower than average means there's room for gains. Lunges can be your best friend or worst enemy. Work on your lunging technique; prioritize form over weight. Train with a sandbag or weighted backpack, performing forward and reverse lunges. Interval training with lunges can build endurance—set a timer for 30 seconds of work followed by 15 seconds of rest.

Race Strategies:

Here are some strategies to keep in mind for your next Hyrox:

• Pacing: Start strong but controlled. Find a pace that feels sustainable for the first running segment, and avoid going all out too soon. Aim for a heart rate that allows you to maintain form throughout the race.
• Transitions: Your Roxzone time (5:56) indicates room for improvement. Practice transitions in your workouts; set up mock races to make them feel second nature. This will enhance your overall time significantly.
• Strength Focus: Since you're naturally faster at running, dedicate more training to strength-focused exercises, especially those that mimic Hyrox movements. This will help prevent fatigue during the latter stages of the race.

Conclusion:

Bessi, you've got the heart, you've got the speed, and now it’s all about balancing that with strength and technique. Remember, as David Goggins says, “Most of us don't even know what we are capable of.” You're just scratching the surface of your potential. Keep pushing, keep training hard, and embrace the grind. And hey, if burpees were easy, they’d be called “sitting down,” right? 😄

Stay motivated, keep hitting those workouts, and let's turn those weaknesses into strengths! The next Hyrox is just around the corner, and I can’t wait to see you crush it! You got this, Bessi! 💥

Yours in sweat and determination,
The Rox-Coach