Wannehag John Hyrox Result

Overall Performance:

John, your performance in the 2024 Stockholm Hyrox was commendable, finishing 55th overall and 18th in your age group. You showed some serious speed with a total running time of 34:02, which is 57 seconds faster than the average. That’s like a cheetah on roller skates! 🐆💨 Your best running lap of 3:58 is impressive, and it’s clear that you have a strong running profile. However, the race revealed some areas that need work, particularly in your strength segments. It seems you started strong, but some of your later running segments slowed down, indicating a possible pacing issue. You might have come out swinging like a heavyweight boxer, but those later rounds had you feeling like a light featherweight. Let’s tighten up that game plan!

Segments to Improve:

• Sandbag Lunges (00:04:49) - This segment was your slowest and indicates a need for increased strength and endurance in your lower body. Focus on improving your lunging technique to ensure that you maintain balance and form throughout. Try incorporating the following:
  • Weighted lunges (dumbbell or barbell) – 4 sets of 10 reps per leg.
  • Step-ups with weights – 3 sets of 12 reps per leg.
  • Core stability drills – planks and side planks to enhance your overall balance.
• Burpees Broad Jump (00:03:59) - This segment was also on the slower side. Burpees can be taxing, but you need to ensure you’re explosive out of the jump. Practice the following:
  • Speed burpees – 5 sets of 10 reps, focusing on quick transitions.
  • Box jumps – 4 sets of 8 reps to build explosiveness.
  • Burpee to broad jump combos – 3 sets of 5 reps to simulate race conditions.
• Farmers Carry (00:02:15) - You can improve both grip strength and overall endurance here. Incorporate these drills:
  • Farmers walks – 4 sets of 40-60 meters with heavy weights.
  • Deadlifts – 4 sets of 6-8 reps to strengthen your posterior chain.
  • Grip strength exercises – use a hand gripper or hang from a pull-up bar for time.
• Wall Balls (00:05:34) - Your wall ball performance could benefit from a focus on technique and rhythm. Work on these:
  • Wall ball practice – 5 sets of 15 reps, focusing on your squat depth and throw technique.
  • Squat to press with a medicine ball – 4 sets of 10 reps.
  • Interval training – include wall balls in a circuit to build endurance.
• Roxzone (00:05:35) - Transition time is crucial in Hyrox. Your Roxzone was slower than average, which means you spent more time resting or transitioning. To improve this:
  • Work on your overall fitness to reduce fatigue – incorporate HIIT workouts.
  • Practice quick transitions in your training – simulate race conditions with minimal rest between exercises.
  • Time yourself during practice sessions to become more aware of your transitions.

Race Strategies:

During the race, it’s essential to manage your pacing better. Start strong but not at max capacity. Try to hit a sweet spot where you can maintain your speed without burning out by the last running segment. Remember, it’s a marathon, not a sprint – unless you’re a cheetah on roller skates! 💪

Break the race into manageable sections in your mind. Focus on one segment at a time instead of the entire course. This mental strategy can help keep your spirits high and your energy in check. Also, practice your transitions in training so they feel second nature on race day. Speeding up those Roxzone times will save you valuable seconds!

Conclusion:

John, you’ve got the foundation of a solid competitor, and with focused effort on those specific segments, you can rise through the ranks. Remember, “You will never know your limits until you push yourself to them.” Every session you put in is a step closer to smashing your goals! Let’s turn those weaknesses into strengths and show those other athletes who’s boss! Keep grinding, and don’t forget to enjoy the process. You've got this! 💥🏆

Stay strong and keep hustling,

The Rox-Coach