Rosa Joana Hyrox Result

Overall Performance:

Joana, first off, you crushed it out there at the 2024 Stockholm Hyrox! With an overall rank of 19 in a competitive field of 60 athletes, you showcased some serious grit and determination, finishing in the top 31%. Your total time of 01:16:59 is commendable, and you should be proud of your effort. Notably, your total running time of 00:35:21 is a solid 02:30 faster than the average, indicating that you have a strong runner profile. This means you can capitalize on your running prowess, but it also signals that you need to sharpen your strength training to elevate your overall performance.

Your pacing was a bit of a mixed bag. You started strong in the first run segment but let’s be honest, that Ski Erg could’ve used a little more pep in its step. You seemed to find your rhythm again in the second run, but it’s evident that maintaining that momentum through the strength segments could be a game changer for you in future races. Remember, it's not just about how fast you run; it's about how well you can handle the transitions and the strength challenges that follow. So let's get to work!

Segments to Improve:

Here are the segments that need some TLC:

• Sled Pull: Clocked in at 00:06:40, which was 01:18 slower than average. This segment can be a real energy drain if not approached with power and technique.
• Wall Balls: Finished in 00:05:51, which is 00:40 slower than average. You might've been feeling the burn here, but this is an area where you can really gain time.
• Sled Push: Came in at 00:03:51, 00:30 slower than average. This is a heavy hitter in the workout, and efficiency here translates directly to time saved.

Now, let’s turn these weaknesses into strengths. Here’s how:

• Sled Pull:
  • Drills: Incorporate heavy rope pulls and resistance band work to build the necessary strength. Aim for 3-4 sets of 10-12 reps.
  • Technique: Focus on maintaining a straight back and engaging your core. The lower body should drive the pull, not just your upper body. Doing this will save your legs for the runs!
• Wall Balls:
  • Drills: Practice with lighter medicine balls to work on your form before progressing to heavier weights. Try 5 sets of 15 reps with a focus on explosive movement.
  • Technique: Ensure you’re squatting low enough to get the full range of motion and using your legs to drive the ball up. This will save your shoulders for the other segments!
• Sled Push:
  • Drills: Mix in short sprints with sled pushes. For example, push the sled for 20 meters, then sprint back and repeat for 5 rounds. This builds both strength and cardiovascular fitness.
  • Technique: Keep your body low and drive through your legs. Your arms should be straight and your core engaged—think of it like you're pushing a heavy friend (not that you would, right? 😂).

Race Strategies:

Here’s how you can tweak your approach for the next race:

• Pacing: Start strong but resist the temptation to go all out in the first segment. Aim for a steady pace in the early parts, especially when transitioning to strength segments.
• Transitions: Your Roxzone time of 00:05:48 indicates room for improvement. Practice transitioning faster between exercises. Consider doing some drills where you practice dropping one exercise, sprinting to the next, and getting straight into it.
• Mindset: Remember, Hyrox is as much mental as it is physical. When the going gets tough, repeat mantras like “I am stronger than my excuses” or “Pain is temporary; pride is forever.” Push through those mental barriers!

Conclusion:

Joana, you have a solid foundation to build on, and with a few adjustments, you can take your performance to the next level. Remember, every workout is a stepping stone to greatness! As David Goggins would say, “You’re not going to find your best self in your comfort zone.” So let’s get out of that comfort zone and make every second count!

Keep pushing, and let’s gear up for your next Hyrox challenge. Your potential is limitless, just like your ability to crush wall balls! 💪💥🏆

Remember, I’m your Rox-Coach, and I’m here to help you supercharge your performance every step of the way!