Salpaoja Cecilia Hyrox Result

Overall Performance:

Cecilia, you put in an impressive performance at the 2024 Stockholm Hyrox, finishing in the top 83% overall and the top 91% in your age group! That's a solid achievement, especially given the competitive field. Your overall time of 01:50:18 shows that you have a great running base, as evidenced by your total running time of 49:57, which is a whopping 5:09 faster than average. This points to a strong runner profile, but we need to balance that with strength training to maximize your Hyrox potential.

Now, let's talk pacing. You started strong with a brisk 5:13 in your first run, but then your pace dipped significantly. Maintaining a consistent pace is crucial; you want to be like a well-oiled machine, not a roller coaster. Remember, "You can't climb the ladder of success with your hands in your pockets." Let's tighten that up in your next race!

Segments to Improve:

Now, let’s dive into those segments that need some TLC. The most glaring areas for improvement are:

• Wall Balls: 13:41 (100th Percentile Rank)
• Sandbag Lunges: 7:00 (90th Percentile Rank)
• Burpees Broad Jump: 8:46 (84th Percentile Rank)

These segments are slowing you down and can be transformed into strengths with the right focus.

• Wall Balls: It's crucial to find a rhythm here. Practice with a lighter ball and focus on your form. Aim for sets of 10-15 reps, focusing on smooth transitions from the squat to the throw. Incorporate wall ball drills into your weekly training—try 4 sets of 15 reps with a focus on explosive power.
• Sandbag Lunges: These are all about maintaining your core stability and balance. Grab a lighter sandbag and work on your lunges. Set up a cone 15-20 meters away and lunge to it, focusing on control. Aim for 3 sets of 10 lunges on each leg, increasing weight over time. Don't forget to keep your torso upright!
• Burpees Broad Jump: Burpees can be your best friend or worst enemy. Focus on speed and form. Try doing 5 burpees followed by a broad jump—repeat for 5 rounds. This will build endurance while keeping your heart rate up. Also, work on your transition from burpees to jumps; you want to flow like water, not like a boulder rolling downhill.

Race Strategies:

Here are some strategies to keep in mind for your next race:

• Pacing: Start at a pace you can maintain—think of your first run as a warm-up, not a sprint! Aim to keep your heart rate controlled, especially in the early stages.
• Transitions: Your Roxzone time was slower than average at 9:34. Use this time to hydrate and mentally prepare for the next segment. Set a goal to reduce this time by practicing quick transitions in training.
• Breath Control: Breathing techniques can help you recover faster between exercises. Focus on deep, controlled breaths to keep your heart rate in check.

Conclusion:

Cecilia, remember that "The only thing standing between you and your goal is the story you keep telling yourself." You've got what it takes, but it’s time to hone those skills and keep that ball rolling—or should I say, that wall ball flying? 💪

Incorporate these drills and strategies into your training, and come race day, you’ll be ready to tackle these segments with confidence. Keep pushing your limits, stay consistent, and above all, enjoy the process! You've already shown you can run with the best, now let’s get those strength segments to match. You've got this! 💥🏆

Remember, I’m here to help you reach your full potential. Let’s crush it together!

- The Rox-Coach