Vennerholm Carl William Hyrox Result

Overall Performance:

Carl, you put in a solid performance at the 2024 Stockholm Hyrox, finishing with an overall time of 01:39:35, which places you in the top 89% of a competitive field. That's no small feat—give yourself a pat on the back! 🏆 Your effort in the Age Group 30-34 was even more impressive, landing you in the top 97%. That said, there are some areas that could use a little tweaking to unleash your full potential.

Looking at your pacing, it appears you started strong but may have settled into a slightly slower rhythm in the latter half of the race. Your overall running time of 00:52:22 is 06:49 slower than average, which suggests a need for improvement in your endurance and speed. With that best running lap at 00:05:18, it’s clear you have the speed; now we just need to harness it consistently across the race. You have a hybrid profile, with a tendency towards strength, as indicated by your faster sled push and pull times. But to truly maximize your performance, we need to level up that running endurance. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” - unknown

Segments to Improve:

The segments that stood out as having the most potential for improvement are:

• Run Total: 00:07:45 slower than average
• Burpees Broad Jump: 00:00:34 slower than average

Let’s break these down:

• Run Total: Your overall run time indicates a need for improved aerobic capacity and efficiency. Incorporate long runs (60-90 minutes) at a moderate pace into your weekly routine, ensuring to include tempo runs that mimic race pace. Try intervals at 800m to 1km, where you push hard for the distance, followed by a rest or light jog. Focus on maintaining good form; think of it as running like you’re late to a meeting (but without the office coffee!).
• Burpees Broad Jump: A 00:00:34 slower than average suggests a struggle with this high-intensity exercise. Practice your burpee technique to ensure you explode into the jump rather than just lifting off the ground. Set a timer for 10 minutes and perform as many burpees as you can while focusing on explosive power. Gradually increase the volume while maintaining form. Consider adding plyometric drills like box jumps and squat jumps to enhance your explosive strength.

Race Strategies:

Here are some strategies to implement during your next race:

• Pacing: Maintain a steady pace during the first half, and resist the urge to go out too fast. Aim to run the first half slightly slower than your goal pace, then gradually increase your speed in the latter half. Think of it as a marathon, not a sprint—unless you’re sprinting away from a bear, of course!
• Transitions: Your Roxzone time of 00:09:23 indicates room for improvement in transitions. Practice smooth transitions during training; set up a mini-course and simulate race conditions. Spend less time resting and more time moving between exercises. Aim to make transitions as efficient as a well-oiled machine—no one wants to be the rusty cog in the clock!
• Breathing Techniques: As you transition into more strenuous exercises, focus on your breathing. Use a rhythmic breathing pattern to help manage your exertion levels and keep your heart rate in check. Inhale through your nose and exhale through your mouth—like you’re blowing out birthday candles, but with more intensity!

Conclusion:

Carl, you’ve got the base to build on! Your strengths in strength events are evident, but with a few adjustments in your running and transitions, you can take your performance to the next level. Remember, “The only way to get better is to get uncomfortable.” It might hurt, but it’s that discomfort that leads to growth. And hey, if running was easy, it would be called 'sitting'! Keep pushing those limits; I’m excited to see you crush your next race! You've got this! 💪

This has been your Rox-Coach, reminding you that every effort counts and every setback is just a setup for a comeback! Keep grinding, Carl!