Solli Ellen Hyrox Result

Overall Performance:

Ellen, you crushed the 2024 Stockholm Hyrox! Finishing 13th overall and 4th in your age group is no small feat, especially among a competitive field of 60 athletes. Your overall time of 01:14:11 is impressive, particularly since your total running time of 00:35:00 is 01:32 faster than average. This indicates that you have a strong running profile, and your best running lap of 00:04:15 shows you can really push the pace!

However, let’s talk pacing: starting your first run at 00:04:02 might’ve been a little too ambitious, landing you in the 28th percentile. It’s great to have speed, but controlling that energy is key in Hyrox. Remember, it's not just about how fast you go; it’s about how well you sustain that effort throughout the race. Your performance is primarily hybrid, with a standout running ability but some noticeable gaps in strength-based segments that we can target to elevate you to the next level.

Segments to Improve:

Now, let’s zero in on the segments that could use some TLC to transform them into your strengths:

• Sled Pull (00:05:35 - 33 slower than average): This was your slowest segment. Focus on building your posterior chain strength. Incorporate exercises like:
• Heavy sled drags (both forward and backward)
• Deadlifts (traditional and Romanian)
• Kettlebell swings to enhance explosiveness
• Wall Balls (00:05:25 - 23 slower than average): Your wall ball performance needs some work. Focus on form and endurance. Try these drills:
• Wall ball sets for time (e.g., 3 minutes, max reps)
• Weighted squats to improve leg strength
• Short burst sprints after wall balls to mimic race fatigue
• Sandbag Lunges (00:04:20 - 13 slower than average): To boost your performance here, work on unilateral strength. Incorporate these:
• Weighted walking lunges
• Sandbag carries (both front and back)
• Single-leg deadlifts for balance and strength
• Farmers Carry (00:02:17 - 10 slower than average): Grip strength is vital! Focus on:
• Farmers walks with increasing weight
• Plate pinches and dead hangs
• Incorporate grip-intensive workouts into your routine

Roxzone (00:05:33 - 44 slower than average): Your transition time needs a boost! To improve this segment, incorporate:

• Specific drills focusing on quick transitions from running to exercises
• A high-intensity interval training (HIIT) protocol that mimics race transitions
• Efficient gear setup and practice pre-race to save time

Race Strategies:

Now that we’ve identified areas for improvement, let’s talk race strategies:

• Pacing: Start conservatively on the first run. Aim for a pace that allows you to maintain energy for subsequent workouts. A controlled start will pay dividends later on!
• Mindset: Visualize your performance before the race. Imagine yourself moving fluidly through the exercises and owning each segment. Remember, "You are not defined by your weaknesses, but by how you overcome them." - David Goggins.
• Breathing: Focus on your breathing during the transitions. Controlled breaths can help you refocus and set the pace for the next segment.
• Practice Race Simulation: Incorporate mock races in training to familiarize yourself with the pacing and transitions. The more you practice, the less daunting it becomes on race day.

Conclusion:

Ellen, your performance is nothing short of inspiring! You’ve already laid a strong foundation with your running capabilities, and with targeted improvements in strength-based segments, you’ll be unstoppable. Remember, "The only way to achieve the impossible is to believe it is possible." - Charles Kingsleigh (Alice in Wonderland).

Keep pushing your limits, and don’t forget to enjoy the journey. After all, if it’s not fun, are you really doing it right? 💪💥🏆

This is just the beginning, Ellen! Let’s turn those weaknesses into strengths, and soon you’ll be crossing that finish line even faster. Stay motivated, stay focused, and keep grinding. I’m here to support you every step of the way!

- The Rox-Coach