Vidovic Andreas Hyrox Result

Overall Performance:

Andreas, you crushed the 2024 Stockholm HYROX competition! Finishing 23rd overall, which puts you in the top 13% of a fierce field of 165 athletes, is no small feat. Your total time of 1:04:39 is impressive, especially with a running time of 31:24 that is 42 seconds faster than average—this clearly shows you have a runner's profile. However, your pacing was a bit of a rollercoaster ride, particularly in the first running segment where you were 10 seconds slower than average, landing you in the 31st percentile. This suggests that while you have the stamina to run fast, there might be some pacing strategies to fine-tune for future races.

Your performance in strength segments displayed commendable effort, particularly in the Sled Push, where you were 12 seconds faster than average. However, there are a few segments that need your attention if you want to push into the top ranks. Remember, it's not just about what you can lift or how fast you can run; it’s about how you combine those skills. So let’s dig into those areas that can elevate your game even further!

Segments to Improve:

• Wall Balls (5:29, 41 seconds slower than average): This is where you lost a lot of time. Focus on your technique—make sure you're squatting low and catching the ball at your chest level. A great drill is to perform sets of 10 reps with a lighter ball to improve form, gradually increasing the weight as you maintain good technique. Also, practice your breathing rhythm; exhale on the throw and inhale on the catch.
• Sandbag Lunges (3:47, 5 seconds slower than average): Lunges require both balance and strength. Incorporate forward and reverse lunges into your training, focusing on keeping your chest up and taking a big step. Try doing weighted lunges to build strength, aiming for 3 sets of 10 on each leg. To mimic race fatigue, perform these after running drills.
• Sled Push (2:41, 12 seconds faster than average): This is an area of strength, but there's always room for improvement. To push harder, incorporate progressive overload in your training. You can practice with heavier weights or increase the distance. Remember, focus on driving through your legs and keeping a strong core—it's not just about brute strength!
• Roxzone (4:49, 39 seconds slower than average): This indicates potential wasted time during transitions. To improve, practice quick transitions in training. Set up a mini-HYROX course and time yourself to move from one exercise to the next without a break. Aim for efficiency; every second counts!💥

Race Strategies:

• Pacing: Start the race at a sustainable pace in the first running segment. You want to be strong in your final laps, not gasping for air halfway through. Use your previous experience to gauge how your body feels at various points.
• Breathing Techniques: Use diaphragmatic breathing during strength segments to maximize oxygen intake and maintain a steady heart rate. This can help prevent fatigue during transitions.
• Mindset: When you're in the thick of it, remember why you started. A quote from David Goggins comes to mind: “You are stopping you, you are giving up instead of getting hard.” Embrace that discomfort, and push through!

Conclusion:

Andreas, you’ve shown immense potential in this race, and with focused training on your weaker segments, you can leap into the top ranks next time. Remember, every setback is a setup for a comeback. Keep pushing your limits, stay hungry for improvement, and remember that consistency is key in this game. And hey, next time you’re doing wall balls, just remember: it’s not a workout if you don’t drop the ball sometimes! 😉💪

Stay determined and keep chasing that finish line, because greatness is within your reach. You've got this! - The Rox-Coach