Tømmervold May Hyrox Result

Overall Performance:

May, you absolutely crushed it out there at the 2024 Stockholm Hyrox, finishing in 24th place overall and securing the runner-up spot in your age group! That’s no small feat—top 25% of 60 athletes is impressive, especially in a competition that tests both strength and endurance. Your overall time of 01:18:18 shows you’re a formidable competitor, but it also reveals some areas where we can sharpen your game.

Looking at your running profile, it seems you're more of a strength athlete with some solid running chops, but your total running time of 00:40:20 was 02:03 slower than average. This indicates a little more strength focus is needed in your training. Your pacing also indicates that you started a bit too fast, especially in the first segment where you were 00:34 slower than average. Let’s harness that energy better next time! Remember, it's not a sprint; it's a test of endurance—unless you're running from a bear, in which case, all bets are off! 🐻💨

Segments to Improve:

Now, let’s dive into the segments where you can turn weaknesses into strengths:

• Burpees Broad Jump (00:05:21): This segment is where you lost significant time, coming in 00:59 slower than average. To improve, practice the following:
  • Technique Drills: Focus on your landing. Make sure you land softly and with control to maintain speed. Use a box or a low platform to practice jumping and landing without losing form.
  • High-Intensity Interval Training (HIIT): Incorporate burpee variations (e.g., burpee box jumps) to build explosive power and endurance. Perform 5 sets of 10 reps with 1-min rest in between.
  • Strength Training: Include squats and deadlifts to enhance lower body strength. Aim for 3 sets of 8 reps, focusing on explosive power.
• Roxzone (00:06:47): You spent 01:46 longer than average in the transition zone. This is crucial time that can be improved by working on your transition speed:
  • Practice Transitions: Set up mock transition zones in your training. Time yourself moving from one exercise to the next, focusing on quick changes without losing energy.
  • Overall Fitness: Enhance your cardiovascular fitness with longer runs (45-60 min) at a steady pace, increasing your endurance and recovery ability. This will help you maintain energy through transitions.
  • Drill Timed Transitions: Use a stopwatch during your workouts to simulate race conditions, practicing quick transitions between different exercises.
• Running Segments: Your running laps varied, with the last few being slower than average. To improve, consider these strategies:
  • Tempo Runs: Incorporate tempo runs into your training, where you run at a pace that is challenging yet sustainable. Aim for 20-30 minutes at this pace, focusing on maintaining your speed.
  • Fartlek Training: Mix in bursts of speed during your runs, alternating between high intensity for 1-2 minutes followed by recovery. This helps improve your speed endurance.
  • Pacing Strategy: Work on your pacing strategy during training. Start your runs a bit slower than race pace and gradually build up speed, ensuring you conserve energy for the later segments.

Race Strategies:

During the race, here are a few strategies to maximize your performance:

• Start Smart: Begin at a controlled pace in the first running segment. Remember, it's a marathon, not a sprint. Save those legs for the heavier lifts and tougher challenges ahead!
• Hydration and Nutrition: Make sure you’re properly fueled before and during the race. Consider using electrolyte gels or drinks to keep your energy levels steady.
• Visualize Transitions: Mentally rehearse your transitions. When you approach an exercise station, visualize your movements to make them more efficient.

Conclusion:

May, your performance at Stockholm was truly commendable, and you’re well on your way to becoming a Hyrox powerhouse! Remember, "It’s not about the destination, it’s about the journey." Every workout, every race, and every effort contributes to your growth. Keep pushing your limits, and don’t forget to laugh a little along the way—after all, burpees are just a way of practicing how to get back up after life knocks you down! 💪🏆

Continue to embrace the grind, stay focused, and remember that greatness is just around the corner. I believe in you! Let’s turn those weaknesses into strengths together. Keep it up, and I’ll be here cheering you on every step of the way!

With grit and determination,

The Rox-Coach