Nyqvist Carolina Hyrox Result

Overall Performance:

Carolina, your performance at the 2024 Stockholm Hyrox was impressive! Out of 60 athletes, finishing 32nd overall and 10th in your age group shows that you've put in some serious work. Your overall time of 01:21:23 is a solid mark, and with a total running time of 00:38:32, you're clearly showing that you have a runner’s edge—faster than average by nearly a minute! 🏃‍♀️💨

However, we need to talk about pacing. Your first running segment lagged a bit, clocking in at 00:04:32, which was 13 seconds slower than average. Starting a bit too conservatively might have affected your momentum. Think of it this way: you’re not a tortoise in a race against the hare; you’re somewhere in between, but let’s aim for that hare vibe next time!

Overall, you’ve got a hybrid profile. Your running is solid, but there’s room to build strength—especially in those segments like the Sled Pull and Burpees Broad Jump, where you really need to dig deep. The key will be to balance your speed with strength training to maximize your performance in Hyrox.

Segments to Improve:

Now, let’s dive into the segments that need a bit of love:

• Sled Pull: 00:06:20 (32 seconds slower than average)

  This segment was a significant time loss. The Sled Pull requires not just leg strength but also core engagement. To improve:

  • Drills: Incorporate heavy sled drags in your routine. Start light and gradually increase the weight while focusing on maintaining a strong posture. Aim for 3 sets of 20-30 meters.
  • Core Strengthening: Add exercises like planks, Russian twists, and hanging leg raises. A strong core will help stabilize your body during the pull.
  • Technique Correction: Focus on low and tight pulls, keeping your elbows close to your body to maximize power output.
• Burpees Broad Jump: 00:05:06 (37 seconds slower than average)

  Here’s where you can really turn it around. Burpees and broad jumps are explosive movements that need practice:

  • Drills: Practice 10-15 burpees followed by broad jumps. Start with 3 rounds and increase as you get comfortable. Aim for speed and explosiveness.
  • Strength Training: Incorporate box jumps and squat jumps to build explosive power in your legs. Try to do these 2-3 times a week.
  • Form Corrections: Ensure you land softly and efficiently after each jump to minimize fatigue and maximize speed.

Race Strategies:

Now let’s talk tactics for your next race. You’ve got the speed; it’s time to refine your approach:

• Pacing: Start strong but controlled. Use the first run to find a rhythm rather than going all out. Aim to hit your splits consistently.
• Transition Time: Your Roxzone was slower than average, at 00:06:10. Focus on being efficient in your transitions—practice quick changes between exercises in training. Think of it as a pit stop: quick in, quick out!
• Focus on Breathing: During your strength segments, make sure to maintain a steady breathing pattern. Inhale during exertion and exhale during recovery. This can help with your endurance and recovery time.

Conclusion:

Carolina, you’ve shown a lot of potential in this Hyrox race, and with a few tweaks, you’ll be smashing your goals in no time! Remember, “It’s not about being the best. It’s about being better than you were yesterday.” Keep pushing, keep growing, and don't be afraid to step out of your comfort zone. 💪

And hey, if someone asks you if you’re a runner or a weightlifter, just tell them you’re both—a Hyrox hybrid! 😄 Let’s crush those weaknesses and turn them into strengths. You're not done yet; you’re just getting started!

Keep hustling! You've got this! - The Rox-Coach