Thinggaard Kristina Lund Hyrox Result

Overall Performance:

Kristina, you put in a solid effort in the 2024 Stockholm Hyrox event, finishing with an overall time of 01:38:13, placing you in the top 66% of all competitors. That's no small feat! Your total running time of 00:45:25 was impressively 4:19 faster than the average, showcasing your strength as a runner. However, looking at your splits, it seems like you started off with a strong pace in Running 1, but then gradually slowed down in subsequent running segments. This might indicate that you either started a bit too fast or didn't manage your energy efficiently throughout the race. With your overall rank of 432 and age group rank of 76, there's definitely room for improvement, especially in those strength-based segments. You’re a runner at heart, Kristina! Now it’s time to build that muscle to match your speed. 💪

Segments to Improve:

Now let's dive into the specifics. The segments where you lost the most time and could see the biggest improvements are:

• Wall Balls: 00:08:42 (93rd Percentile)
• Burpees Broad Jump: 00:09:07 (87th Percentile)
• Sandbag Lunges: 00:06:25 (84th Percentile)

These segments are where you need to focus your training efforts. Here’s how you can turn these weaknesses into strengths:

• Wall Balls:
  • Drill: Start with bodyweight squats to build leg strength. Progress to wall balls with a lighter medicine ball to master form before increasing weight.
  • Technique Tip: Ensure you have a proper squat depth and throw the ball high enough to catch it on the way down. Think of it as a game of catch with a very heavy friend! 😉
  • Workout: Incorporate 3 sets of 15-20 wall balls into your routine, focusing on maintaining a steady rhythm.
• Burpees Broad Jump:
  • Drill: Practice the burpee component separately to build endurance and speed. Aim for 10-15 reps with a focus on form.
  • Technique Tip: Use your arms to propel yourself into the jump. It’s like you’re trying to leap over a small dog—just don’t actually leap on the dog! 🐶
  • Workout: Combine 5 burpees with 5 broad jumps in a circuit for 4 rounds. Time yourself and aim to improve your time each week.
• Sandbag Lunges:
  • Drill: Perform walking lunges with a sandbag over your shoulder to enhance core stability and leg strength.
  • Technique Tip: Keep your chest up and back straight. You want to look strong, not like you’re about to fall over—unless you’re auditioning for a slapstick comedy! 🎭
  • Workout: Incorporate 3 sets of 10-12 lunges per leg into your routine, gradually adding weight as your strength improves.

Race Strategies:

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

• Pacing: Start conservatively in the first running segment. You’ve shown you can run fast, but manage that energy to maintain a more consistent pace throughout.
• Transition Time: Work on minimizing your roxzone—7:38 isn’t bad, but you could shave off valuable seconds. Practice quick transitions between exercises to keep your heart rate up and maintain momentum.
• Focus on Breathing: During strength segments, remember to breathe—don’t hold your breath! It’s not a game of “who can look the most intense” but “who can perform while maintaining oxygen levels.”

Conclusion:

Kristina, you’ve got the heart of a lion and the speed of a gazelle! 🦁 Keep pushing your limits and remember: “The only way to achieve the impossible is to believe it is possible.” Embrace the challenges ahead, and approach your training with the mindset of a warrior. With dedication and the right focus, you’ll turn those weaknesses into strengths faster than you can say “Hyrox!” Let’s crush those next races! Keep grinding, and I’ll see you in the roxzone! 💥

Your Rox-Coach,

— The Rox-Coach