Bergman Stina Hyrox Result

Overall Performance:

Stina, you crushed it out there at the 2024 Stockholm Hyrox event! Finishing with an overall time of 01:53:05 places you in the top 86% of a competitive field of 652 athletes. That’s no small feat! Your total running time of 00:54:08 is impressive, coming in 02:14 faster than the average. You clearly have a runner's profile, which is fantastic. However, your pacing strategy tells me you might have shot out of the gate a bit too quickly in the first segment. Starting strong is great, but if you burn too much fuel early on, you might find yourself running on fumes later. Your standout performance in the Ski Erg and Sled Push shows you have some solid strength elements in your arsenal. But let’s not ignore the areas where you can really elevate your game. We’ll dive into that shortly. Remember, “The pain you feel today will be the strength you feel tomorrow.” So let’s turn those weaknesses into strengths!

Segments to Improve:

Now, let’s focus on the areas that need some TLC. Your performance in the Wall Balls, Burpees Broad Jump, and Sandbag Lunges stood out as segments where there’s room for improvement. Here’s how we can tackle them:

• Wall Balls (00:09:15, 02:17 slower than average)
  To boost your Wall Ball performance, focus on improving your squat depth and explosive power. Here are some drills:
  • Squat Therapy: Use a wall or a box to ensure you’re hitting the right depth. This will help build the strength and range of motion needed for effective Wall Balls.
  • Medicine Ball Throws: Incorporate overhead medicine ball throws to build explosive power in your legs and shoulders. Aim for 3 sets of 10 reps.
  • Interval Training: Practice doing Wall Balls in intervals, such as 20 seconds of work followed by 10 seconds of rest for 8 rounds. This mimics the race scenario and builds endurance.
• Burpees Broad Jump (00:09:33, 00:47 slower than average)
  Your Burpees Broad Jump requires more rhythm and efficiency. Try these techniques:
  • Burpee Technique Drills: Break down the movement. Practice the push-up and jump separately to ensure you maintain form. Start with 5 sets of 5 reps, focusing on speed and form.
  • Broad Jump Practice: Develop your explosive power with broad jumps. Perform 5 sets of 5 jumps from a standing start, focusing on distance and landing softly.
  • Plyometric Workouts: Incorporate plyometric exercises like squat jumps and box jumps to enhance your power output.
• Sandbag Lunges (00:07:06, 00:34 slower than average)
  To enhance your Sandbag Lunges, consider these focused workouts:
  • Weighted Lunges: Use a heavier weight during your lunges to build strength. Aim for 4 sets of 8-10 reps on each leg.
  • Walking Lunges: Add these into your routine to improve your balance and core stability. Try for 3 sets of 20 steps.
  • Sandbag Carries: Incorporate sandbag carries over distance to build endurance and grip strength, which will help during the race.

Race Strategies:

Now that we’ve identified those segments, let’s talk about race day strategies to help you maximize your performance:

• Pacing Strategy: Start your first running segment at a slightly slower pace to conserve energy for the latter part of the race. Remember, it’s a marathon, not a sprint!
• Transitions Matter: Focus on your transition times between segments. A quick sip of water is great, but don’t let it turn into a full-blown vacation. Practice your transitions in training to mimic race conditions.
• Breathing Control: During high-rep segments like Wall Balls and Burpees, focus on your breathing rhythm. Deep breaths can help you push through fatigue.

Conclusion:

Stina, you have an incredible foundation to build on, and with targeted training and strategy adjustments, you’re going to smash your next race! Remember, “You’re never too old to set another goal or to dream a new dream.” Keep that mindset strong! Stay motivated, keep grinding, and don’t forget to have fun along the way. After all, who said suffering can’t be a little fun? 💪💥🏆

Keep pushing your limits, and I’ll be here to help you every step of the way. Let’s get to work and turn those areas of improvement into your new strengths. The Rox-Coach has got your back!