Slengesol Lasse Hyrox Result

Overall Performance:

Lasse, you put in a solid performance at the 2024 Stockholm Hyrox, finishing with an overall time of 01:15:16, placing you 78th out of 168 athletes and 26th in your age group of 30-34. That’s a commendable effort, especially considering you’re in the top 46% overall! Your total running time of 00:36:28 is impressive, indicating that you're more of a runner compared to your peers, being 00:08 faster than average. However, there are opportunities to improve your overall strength and transition times.

When we look at your pacing, it appears that you kicked off the race a bit too fast with a 3:54 for your first run, landing you in the 42nd percentile. While it's great to start strong, a slightly more measured pace might help conserve energy for later segments. You’ve got the speed, now let's work on maintaining it through the entire race. Remember, it’s a marathon, not a sprint! (Well, a sprint marathon, but you get my point.)

Segments to Improve:

Now, let’s focus on the segments where you can really tighten the screws:

• Burpees Broad Jump (00:04:19; 52 Percentile Rank): This segment was one of your slower points, taking 29 seconds longer than average. Burpees are a killer, but they shouldn't be your Achilles' heel!
  • Drill to Improve: Incorporate burpee variations into your training. Try doing sets of 10, focusing on quick transitions from the ground to jumping. Aim for explosive power in the jump—think of it as jumping over a small wall of chocolate cake.
  • Form Correction: Ensure your push-up form is tight; a sloppy push-up can cost you precious seconds. Keep your core engaged and hips aligned!
• Sandbag Lunges (00:04:38; 40 Percentile Rank): You lost 13 seconds here, which shows there’s room for improvement in both strength and endurance.
  • Drill to Improve: Add weighted lunges into your strength training regimen. Start with lighter weights and increase gradually. Aim for sets of 8-12 lunges per leg.
  • Technique: Keep your chest up and back straight during the lunge to prevent fatigue and maintain form.
• Roxzone (00:06:16; 59 Percentile Rank): A significant area of opportunity here. You spent over a minute longer than average in transitions.
  • Drill to Improve: Work on your recovery strategies. Practice quick transitions during workouts. For example, simulate a race day scenario by moving directly from one exercise to the next without resting in between.
  • Overall Fitness: Incorporate high-intensity interval training (HIIT) sessions to boost your overall fitness. This will allow you to recover faster during those roxzone moments.

Race Strategies:

Here are some strategies to consider for your next Hyrox:

• Pacing: Start strong but not too strong. Aim for a pace you can maintain. Trust your training and don’t let adrenaline push you too fast at the start.
• Breathing Techniques: Utilize breathing techniques during exercises that require heavy exertion. Inhale through the nose, exhale through the mouth to maintain oxygen flow and keep your heart rate manageable.
• Visualize Transitions: Before race day, visualize your transitions. Picture yourself moving smoothly from one station to the next, like a well-oiled machine. The less time you spend thinking about what comes next, the more time you save!

Conclusion:

Lasse, you're on the right track with your running profile, but it’s time to pump up the strength and refine those transitions. Remember, "The only way to achieve the impossible is to believe it is possible." So, get in there, work hard, and don't shy away from pushing your limits! 💪

Stay focused, keep training, and remember: every second counts. And just like that, you’re one burpee closer to greatness! Keep up the fantastic work, and let’s crush the next race together!

Stay strong, stay motivated, and keep showing up. You've got this! - The Rox-Coach