Moseby Amalie Hyrox Result

Overall Performance:

Amalie, you put in a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:27:25, which places you in the top 39% of a competitive field. Your total running time of 00:43:24 is impressive—almost a minute and a half faster than average! This highlights that you have a runner's profile, which is a fantastic asset, but we need to pivot a bit to enhance your strength game. Your pacing at the start, especially during Running 1, was on point, finishing in 00:04:59, which was a great kick-off. However, as the race progressed, we noticed a slight drop in your running pace and some challenges with strength-based segments, particularly the Wall Balls and Sandbag Lunges. It seems like we need to channel a bit more Goggins spirit into those areas! Remember, "You are not your circumstances. You are your decisions." Let's make some decisions that will elevate your performance!

Segments to Improve:

Here are your segments with the most potential for improvement:

• Wall Balls: 00:05:58 (70 Percentile Rank) - This segment took a toll on your overall time. Focus on form, targeting a deeper squat and a more explosive thrust upwards.
  • Drill: 3x10 Wall Ball Sets with a focus on squat depth and targeting a consistent release height. Gradually increase the weight of the ball.
  • Technique Tip: Keep your core tight and your elbows up to ensure a smooth transition from squat to throw.
• Sandbag Lunges: 00:05:28 (66 Percentile Rank) - This segment was slower than average; it’s essential to build strength and endurance here.
  • Drill: 4x8 Weighted Lunges with a sandbag. Incorporate pauses at the bottom of each lunge to build strength in the position.
  • Technique Tip: Keep your front knee over your ankle and your back knee close to the ground for maximum efficiency.
• Burpees Broad Jump: 00:06:14 (49 Percentile Rank) - A segment where time was lost, likely due to fatigue. We need to develop explosive power and endurance.
  • Drill: 5x10 Burpee Broad Jumps, focusing on explosive movement. Take a short rest between sets to simulate race conditions.
  • Technique Tip: Keep your chest up during the jump, and aim to land softly to avoid excessive fatigue.

Race Strategies:

Now that we know where to focus, let's discuss some strategies to deploy during your next race:

• Pacing: Since you're a stronger runner, don’t be afraid to use that speed early on, but maintain a conscious effort to not overexert yourself. Find a rhythm that allows you to conserve energy for the strength segments.
• Transitions: The roxzone time of 00:07:37 was slower than average—this indicates that we need to work on your transitions. Practice quick changes between exercises to minimize downtime. Set up mock transitions in training to get used to the flow.
• Mindset: Remember, Hyrox is as much a mental game as a physical one. When you hit those tough segments, remind yourself that discomfort is just a part of the process. As Jocko Willink says, “Discipline equals freedom.” Embrace the grind!

Conclusion:

Amalie, you've got the talent and the speed to excel in Hyrox, and with a bit of dedicated training in your weaker segments, you'll not only improve your overall time but also enhance your ranking significantly. Remember, every time you push through that discomfort, you’re not just building strength but also character. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” Keep that fire lit! 💪💥

Stay committed to your training plan, focus on those segments, and remember to enjoy the journey. You’ve got this, and I’m here cheering you on every step of the way! Let’s turn those weaknesses into strengths!

Your Rox-Coach.