Røhne Aslaug Skavhaug Hyrox Result

Overall Performance:

Aslaug, your performance at the 2024 Stockholm Hyrox was impressive, showcasing your dedication and resilience! Finishing in the top 61% overall and 64th in your age group is a solid achievement, especially among a competitive field of 652 athletes. Your total time of 01:35:31 reflects a strong effort, particularly with a total running time of 00:47:06, which is faster than average by 01:25! This indicates that you have a solid runner profile, which is a fantastic asset in Hyrox competitions.

However, your pacing in the first running segment was a bit quick, clocking in at 00:04:58, which is 24 seconds faster than average. While it’s great to start strong, this can lead to fatigue later on, especially in the latter stages of the event. This might have contributed to slower performances in segments like the Wall Balls and Farmers Carry. These segments are where you lost the most time, suggesting a need to balance your running prowess with strength endurance.

Segments to Improve:

To convert your weaknesses into strengths, let’s take a closer look at the segments that need the most attention:

• Wall Balls (00:06:25, 56 Percentile Rank): This is a significant area for improvement. Focus on building strength and technique. Aim for:
• Drills: Practice sets of 10-15 reps with a moderate weight, focusing on explosive movements. Work on your squat depth and accuracy of your throw. A good target is to aim for a height that’s 10-12 inches above your reach.
• Strength Training: Incorporate squats and overhead presses into your weekly routine to build the necessary strength. Try 3 sets of 8-10 reps of each exercise.
• Technique: Ensure you are using your legs to drive the ball up rather than relying solely on your arms. This will ensure better endurance and less fatigue.
• Farmers Carry (00:02:56, 87 Percentile Rank): This segment showed potential but also room for improvement. Focus on grip strength and core stability:
• Drills: Practice carrying weights for distance. Start with weights that are challenging but manageable, and aim for 2-3 sets of 30-50 meters.
• Strength Training: Incorporate deadlifts and shrugs into your routine. Aim for 3 sets of 6-8 reps for each exercise.
• Technique: Keep your shoulders back and chest up while carrying. This will not only improve your performance but also reduce the risk of injury.

Additionally, consider your Roxzone time (00:09:12), which was 01:34 slower than average. This suggests that you may have spent more time transitioning or resting than necessary. Improving your overall fitness will help in this area, as will practicing quick transitions between exercises during training.

Race Strategies:

For your next race, consider these strategies to help maximize your performance:

• Pace Management: Start strong but be strategic. Consider your energy levels and aim for a consistent pace rather than a sprint out of the gate. A good motto is, “Don't pace yourself; race yourself!”
• Transitions: Practice transitioning from one exercise to another in your training sessions. Time yourself and try to minimize any downtime.
• Focus on Breathing: During segments that require endurance, focus on your breathing patterns. Inhale deeply through your nose and exhale through your mouth. This can help in endurance and recovery.

Conclusion:

Aslaug, you’ve got what it takes to elevate your performance even further! Remember, “The only way to achieve the impossible is to believe it is possible.” Your strong running time sets a solid foundation, but it’s time to enhance your strength and efficiency in transitions. Embrace the journey, focus on those Wall Balls and Farmers Carry, and remember, the only bad workout is the one you didn’t do! Keep pushing your limits, and before you know it, you’ll be crushing those segments and moving up in the ranks! 💪💥

Let’s get to work – you’ve got this! The Rox-Coach is here to support you every step of the way! 🏆