svanheld Madeleine Hyrox Result

Overall Performance:

Madeleine, you put in a solid performance at the 2024 Stockholm Hyrox, finishing in the top 87% overall and the top 89% in your age group. That’s no small feat! Your overall time of 01:55:34 reflects a strong effort, but there are definitely areas where we can enhance your game. Your pacing was a bit off in the beginning; you started out too fast, which may have caught up with you later in the race. This is evident in your running splits, where you consistently slowed down after the first segment. You’ve got a competitive spirit, but it seems like you might be more of a hybrid athlete. You have strong potential in running but may need to increase your strength training to balance things out. Remember, even the best athletes have to work on their weaknesses! 💪

Segments to Improve:

Let’s break down the segments where you can really turn the tide:

• Farmers Carry: Your time of 00:03:17 was 00:30 slower than average. This is a classic test of grip strength and endurance. To improve, incorporate Farmers Walks into your training. Aim for 2-3 sets of 30-60 seconds, focusing on maintaining a strong posture and controlled breathing. Also, consider using heavier weights to challenge yourself.
• Sandbag Lunges: At 00:06:54, you were 00:16 slower than average. These can be a killer if not practiced correctly. Mix in weighted lunges with a sandbag on your shoulders. Focus on form—keep your chest up and back straight. You can do 3-4 sets of 10-15 reps per leg. As an extra challenge, try adding a twist at the bottom of the lunge to engage your core more.
• Roxzone: Spending 00:10:52 here, which is 01:12 slower than average, indicates a need for improving your transition speed. Practice quick transitions between exercises in your training. For instance, set up mini-circuits where you switch from one exercise to another with minimal rest. This will help you get your heart rate back up and make transitions feel effortless.
• Overall Running Performance: Your total running time of 01:03:11 was 05:15 slower than average, indicating a need to boost your running endurance. Incorporate interval training—alternate between sprinting and jogging during your runs. For example, sprint for 30 seconds, then jog for 1 minute. Repeat this for a total of 20-30 minutes.

Race Strategies:

To maximize your performance in future races, consider these strategies:

• Pacing: Start at a controlled pace, ideally around 05:30 per kilometer for the first 2-3 segments. This will help you maintain energy for the later stages of the race.
• Transitions: Treat the transition zones like mini-races. Focus on being quick but efficient. Visualize each movement—know exactly what you’re going to do before you get there. It’s like being in a video game and knowing the next level’s challenges! 🎮
• Breathing: Don’t underestimate the power of breath control. Practice breathing techniques during your workouts to help with oxygen flow during high-intensity segments. Inhale through your nose and exhale through your mouth; it’ll help keep your heart rate manageable.
• Mindset: Keep a positive mantra in your head. When you feel fatigued, remind yourself of your goals. “I am stronger than I think, and I can push through this!”

Conclusion:

Madeleine, your performance shows that you have the heart of a competitor and the potential to rise even higher in the ranks. Remember, every setback is an opportunity to grow stronger. “You are not defined by your struggles, but how you rise after them.” Keep pushing your limits, and don’t shy away from the discomfort—it's where the real growth happens. Let’s turn those weaknesses into strengths, and you’ll be crushing those segments in no time! 💥🏆

Stay focused, stay hungry, and keep striving for greatness. This is just the beginning. I’m here to help you every step of the way—let’s go crush that next race! I’m Rox-Coach, and I believe in you!