Savela Irja Hyrox Result

Overall Performance:

Irja, you came out swinging at the 2024 Stockholm Hyrox event, securing an impressive overall rank of 554 out of 652 athletes, landing in the top 84%. Even more commendable is your age group ranking of 97, placing you in the top 87% of competitors in the 35-39 category. With a total time of 01:51:44 and a total running time that was 1:00 faster than average, it's clear that you have a strong running profile! Your best running lap of 00:06:15 shows you can definitely turn on the jets, but let’s not ignore those other segments—this is a hybrid challenge, after all!

Your pacing strategy, however, had its ups and downs. You started a bit slower on Running 1, which is likely why we saw some slower times on strength segments like the Sled Push and Sled Pull. If you’re going to roll with the big dogs, you’ve got to find that sweet spot between speed and strength. Overall, your performance indicates that while you excel in running, there’s room to build on your strength elements to become a more balanced competitor. Remember, as David Goggins says, “You are never done. You are always in training.” 💪

Segments to Improve:

• Sled Push (00:04:30) - 97th Percentile: This segment was a significant time loss. Focus on strength training that targets the muscles used in the sled push, particularly your quads, glutes, and core. Incorporate exercises like weighted sled drags, box squats, and leg presses. Aim for 3-4 sets of 8-12 reps, increasing weight steadily. Form correction is essential—keep your chest up, engage your core, and drive through your heels.
• Sled Pull (00:08:27) - 92nd Percentile: Similar to sled pushes, sled pulls require upper body strength and core stability. Include exercises like bent-over rows, pull-ups, and core work (planks, Russian twists) into your routine. You might want to set up a specific training day dedicated to pulling movements, with 4-5 sets of 6-10 reps. The key is to ensure your hips stay low and you drive your elbows back as you pull.
• Roxzone (00:09:45) - 84th Percentile: Your transition time indicates that you could improve your overall fitness and efficiency. To reduce this time, implement high-intensity interval training (HIIT) sessions that mimic race conditions. Incorporate circuits that combine strength and cardio exercises to develop conditioning and speed. For example, alternate between 30 seconds of burpees and 30 seconds of sled pushes for 5 rounds. The faster you transition, the more time you save!

Race Strategies:

During the race, remember that pacing is key. Start with a consistent pace during your running segments, aiming to settle into your rhythm rather than starting too fast or too slow. This will help to conserve energy for those grueling strength segments. If you find yourself slowing down too much on the sled sections, visualize pushing through the pain and remind yourself that grit is what separates the champions from the rest. “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.”

Also, practice your transitions in training! Set up mock race days where you can focus on moving quickly from one exercise to the next. Simulate the race environment, complete with the pressure of getting your gear ready quickly, to make this second nature. The quicker you can transition, the more energy you can save for the next battle on the course. 🏆

Conclusion:

Irja, you’ve got the heart of a lion and the speed of a gazelle. But remember, every great athlete has areas to improve. Let’s turn those pesky sled sections into your secret weapons! Your overall performance shows promise, and with targeted training, you could elevate your game even further. Keep pushing those limits, stay consistent, and remember the wise words of Jocko Willink: “Discipline equals freedom.” Keep grinding, and let’s aim for that next level together! 💥

Stay strong, stay focused, and let’s crush your next Hyrox event! You’ve got this! - The Rox-Coach