RebnordJensen Ole Hyrox Result

Overall Performance:

Ole, you crushed it out there in Stockholm! Finishing 96th overall and 18th in your age group is no small feat, especially in a competition with 218 athletes. Your overall time of 01:11:05 showcases your determination and grit. You’ve got a solid runner profile, clocking in a total running time of 00:35:07, which is a full minute faster than average. That tells me you’ve got the wheels to fly! 🚀 However, your pacing during the initial run was a little aggressive, with a first lap of 00:03:56 placing you in the 24th percentile. Remember, it’s a marathon, not a sprint—unless it’s a sprint marathon, which is a whole other thing. Keep that in mind for future races! Your Roxzone time of 00:06:27 indicates there’s room for improvement in transitions, which can help you shave off valuable seconds.

Segments to Improve:

Now let’s break down the segments where you can turn weaknesses into strengths:

• Burpees Broad Jump (00:04:26): This segment was a bit of a struggle for you, ranking in the 27th percentile. Focus on explosive power and proper form. Practice with a burpee followed by a jump onto a box or a target to increase your jump distance. Incorporate plyometrics into your training—think box jumps and squat jumps. Aim for 3-4 sets of 10 reps with explosive intensity.
• Ski Erg (00:04:32): Ranked at 59th percentile, this is an area to enhance your upper body endurance and power. Incorporate interval training on the Ski Erg—alternate between 30 seconds of maximum effort and 1 minute of active recovery. Add strength-focused movements like pull-ups and rows into your routine to build the necessary muscles. Aim for 3-4 sets of 8-12 reps for strength.
• Sled Push (00:02:25): You showed potential here but can still improve. Work on your leg strength and power output. Perform sled pushes with varying weights and include single-leg exercises like Bulgarian split squats. Aim for 3-5 sets of 20 meters with a heavy sled, followed by lighter weights for speed bursts.
• Sled Pull (00:03:52): Similar to the sled push, focus on your leg drive and core stability. Use a harness and pull the sled for distance, gradually increasing the load. Incorporate exercises like deadlifts and kettlebell swings to strengthen your posterior chain. 3-4 sets of 10-12 reps can do wonders.
• Sandbag Lunges (00:03:59): Although you performed decently here, there’s always room for improvement. Prioritize form and increase your lunging distance. Add weight to your lunges and incorporate stability challenges like balance work on a Bosu ball. 3-4 sets of 10 lunges per leg should suffice.

Your transitions (Roxzone) were slower than average, indicating that you may have spent too much time in between exercises. Work on your mental game during transitions. Practice quick changes in your training sessions, so it becomes second nature. A combination of agility drills and circuit training can enhance your overall fitness and speed up those transitions.

Race Strategies:

During the race, remember to:

• Start strong but controlled. Keep an eye on your pacing to avoid burning out too early.
• Keep your transitions smooth. Have a game plan for what you need to do—practice moving from one exercise to another without wasting time.
• Hydrate wisely. A well-timed sip can mean the difference between finishing strong and hitting a wall.
• Visualize your success! Picture yourself completing each segment efficiently, and it will manifest in your performance.

Conclusion:

Ole, you’ve got a strong foundation to build upon. With a few tweaks to your training and strategy, you can elevate your performance to the next level. Remember, “It’s not about the destination, it’s about the journey.” So enjoy every training session and race moment. As you lace up for your next challenge, keep this in mind: “When you think you're done, you're only at 40% of your potential.” Push through, and let’s unleash that inner beast! 💪💥 The Rox-Coach has your back! 🏆