Pyykölä Henri Hyrox Result

Overall Performance:

Henri, you crushed the 2024 Stockholm Hyrox with an overall time of 01:11:50, placing 54th overall and 10th in your age group. That's a solid finish in a competitive field of 168 athletes! Your strong performance in the Sled Push, where you were 41 seconds faster than average, showcases your power and strength. However, your overall running time of 00:36:22 indicates that there’s some room for improvement in your endurance. You’re running a bit slower than average, which suggests you might have a hybrid profile leaning slightly more towards strength.

Your pacing strategy started strong with a quick first lap, but it looks like you might have pushed a little too hard at the beginning. The first run was 2 seconds faster than average, but the subsequent runs showed a gradual decline in speed; it’s like your legs were trying to send you a memo saying, “Hey, slow down, we’ve got more to do!” The key takeaway? Find that sweet spot where you can maintain speed without burning out too early. You want to be a lion, not a cheetah — powerful and enduring, not just fast for a moment!

Segments to Improve:

Let's pinpoint the segments where you can transform weaknesses into strengths:

• Running 3 (00:04:29) & Running 4 (00:04:47): These times are slower than average by 4 seconds and 21 seconds, respectively. It looks like fatigue set in after the sled work. To improve here, focus on your aerobic conditioning. Incorporate long runs and tempo runs into your training. Try doing 1 long run a week at a conversational pace, and add a tempo run where you run at a challenging but sustainable pace (around 80% effort) for 20-30 minutes.
• Roxzone (00:06:02): Taking more time between exercise zones indicates a need to work on your transitions. Practice circuit-style workouts where you move quickly from one exercise to another, minimizing rest. A good drill is to set a timer for 1 minute and cycle through a series of movements (squats, push-ups, burpees) without resting. Gradually reduce the rest time as you get fitter. Remember, transitions are where champions are made — don’t let them steal your precious seconds!
• Ski Erg (00:04:04) & Burpees Broad Jump (00:03:30): While these segments are slightly slower than average, they’re not your biggest issues. However, to fine-tune your performance, focus on technique. For the Ski Erg, prioritize core engagement and drive from your legs. For Burpees, work on explosiveness from the ground to minimize time spent transitioning to the jump. Try doing 5-10 sets of 10 burpees with a focus on speed and form — you'll feel like a superhero the next time you hit the course!

Race Strategies:

Now, let’s talk about race day strategies. Think of it as your game plan to dominate! Here are a few strategies to consider:

• Pacing: Start your first run strong but controlled—aim to be at or slightly below average pace. You want to be the tortoise in the race, not just the hare. Remember, the race is a marathon, not a sprint!
• Transitions: Train yourself to be efficient. Practice quick transitions at the end of your training sessions. Visualize what you’ll do when you get to each station; the quicker you can transition mentally and physically, the better your overall time will be!
• Breathing Techniques: Focus on controlled breathing during tougher segments like the Sled Push and Ski Erg. Inhale through the nose and exhale through the mouth. This will keep your oxygen levels up and help maintain endurance. Control your breath, control the race!

Conclusion:

Henri, your performance at Stockholm shows that you have the tenacity and strength to be among the best. With a little fine-tuning on your running and transitions, you can shift from good to unstoppable! As David Goggins would say, “You are not the victim. You are the victor!” So, lace up those shoes, embrace the grind, and remember: every second counts! You’ve got this! 💪💥

Keep pushing your limits, lean into the discomfort, and soon enough, you’ll be the one crossing the finish line with a smile, knowing you gave it your all. Until next time, stay strong and keep hustling in the roxzone!

— The Rox-Coach