Weinhold Ole Hyrox Result

Overall Performance:

Ole, you put in an admirable effort at the 2024 Stockholm Hyrox, finishing with a time of 01:40:53, which places you in the top 82% overall and in the top 75% of your age group. That’s a solid showing! You’ve got some real strength in your sled push, where you were 29 seconds faster than average, and your burpee broad jump was impressive, clocking in 29 seconds quicker than the norm. Your best running lap of 5:46 shows that you have potential in your running, but let’s dig into the details.

However, there are a few areas that need some fine-tuning. Your total running time of 51:51 is 2:32 slower than average, indicating you may need to ramp up your running endurance. Looking at your splits, you came out strong in the first lap but slowed down significantly in the fifth and eighth runs. This suggests you might have gone out too fast, and then your stamina hit a wall. Strength-wise, you’re solid, but we need to balance that with some more running-specific training. Remember, it's not just about being strong; it's about being strong while moving fast! 🏃‍♂️

Segments to Improve:

Let’s focus on the segments where you lost the most time:

• Running 5 - 00:07:07: This segment was 41 seconds slower than average, and it’s clear that your legs were feeling heavy after all the hard work. Consider incorporating long runs and tempo runs into your training. Aim for one long run each week to build endurance and one tempo run to help you maintain a faster pace over longer distances.
• Running 8 - 00:08:54: This was a substantial 1:36 slower than average. You likely experienced fatigue here. To combat this, implement “brick” workouts where you combine running with other cardio exercises. For example, after a 30-minute bike, jump into a 20-minute run at race pace. This mimics the fatigue you’ll feel in Hyrox.
• Roxzone - 00:11:19: Being 2:36 slower than average indicates that your transition times need work. Focus on quick transitions between exercises. Set up mock races where you practice moving from one station to another as quickly as possible. This will help you find your rhythm and make those transitions seamless. Remember, it’s not a coffee break; it’s go-time! ☕️💪

Specific Training Recommendations:

• Long Runs: Aim for one longer run (60-90 minutes) each week, focusing on maintaining a steady pace. This will build your aerobic base.
• Tempo Runs: Once a week, include a tempo run where you run at a pace that’s comfortably hard for 20-30 minutes. This will help improve your lactate threshold.
• Speed Work: Incorporate intervals (e.g., 400m repeats) to build speed. A good session might be 6-8 repeats at a pace faster than race pace with rest in between.
• Transition Drills: Set a timer and practice transitioning from one exercise to another. For example, after sled pushes, immediately go into a short run and time how quickly you can do it. Aim to reduce your time each week.
• Strength Conditioning: Continue to build your strength with exercises like deadlifts, squats, and sled pulls, but pair these with running. For example, do 400m runs between sets to simulate race conditions.

Race Strategies:

Now let’s talk strategy for your next race:

• Pacing: Start strong but be cautious. You can’t win the race in the first lap, but you can lose it! Aim for a pace that feels sustainable rather than shooting out like a rocket.
• Breathing: Focus on your breathing during the transitions and exercises. Controlled breathing can help keep your heart rate in check and sustain your energy.
• Visualize: Before the race, visualize each segment. This mental rehearsal will help you prepare for what’s ahead and keep you focused.
• Stay Hydrated: Make sure you're well-hydrated before and during the race. Dehydration can sneak up on you and slow you down. You’re not a cactus! 💧

Conclusion:

Ole, you've got the right foundation, and with some tweaks, you can elevate your performance to a whole new level. Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis. Embrace the grind, push your limits, and let’s get after it! You’ve already shown you have the tenacity; now let’s work on making every second count. You're on the right track; just keep your foot on that gas pedal! 💥

Keep chasing greatness, and remember—"The only way to finish is to start!" You've got this! I'm here to help you every step of the way. This is The Rox-Coach signing off. 💪🏆