Lisa Dahlberg, Emma Alcén Hyrox Result

Overall Performance:

Lisa and Emma, you both crushed it at the 2024 Stockholm Hyrox competition! Finishing 10th overall and 4th in your age group is a phenomenal achievement, placing you in the top 1% of all competitors—truly impressive! Your overall time of 01:07:28 showcases your dedication and hard work. With a total running time of 38:01, you clearly have a solid runner profile, significantly faster than the average. This indicates that your running endurance is a key strength, and you can leverage that to enhance your overall performance even further. However, there are areas where you can sharpen your game, especially in segments like Wall Balls and Burpees Broad Jump, where we can turn weaknesses into strengths.

Segments to Improve:

Let’s dive into the segments that need some TLC:

• Wall Balls (00:03:28, 41st Percentile Rank): This was your slowest segment, and it cost you valuable time. To improve, focus on the following:
• Practice your squat depth and explosiveness. Aim for a depth that’s comfortable but challenges your strength.
• Incorporate wall ball drills into your routine. Start with a set number of reps, gradually increasing as you build strength.
• Don't forget about your breathing! Inhale on the way down and exhale explosively as you throw the ball up.
• Burpees Broad Jump (00:03:00, 12th Percentile Rank): This segment also needs some work. Here’s how to optimize it:
• Integrate a specific burpee broad jump workout into your training. Aim for intervals of 30 seconds of work followed by 30 seconds of rest.
• Focus on your form—ensure you land softly to minimize energy loss, and explode off the ground for the jump.
• Consider adding plyometric training to enhance explosiveness. Box jumps and jump squats can be beneficial here.
• Roxzone (00:05:43, 19th Percentile Rank): Your transition time is crucial in Hyrox. Here’s how to speed it up:
• Practice transitioning between exercises in your training sessions to simulate race conditions.
• Incorporate high-intensity interval training (HIIT) to improve your overall fitness and reduce fatigue during transitions.
• Work on your mental game—stay focused and organized during transitions to avoid wasting precious seconds.

Race Strategies:

Now, let's talk about race-day strategies that can enhance your performance:

• Pacing: Start your first run strong but don’t go all out. You want to set a good pace without burning out. You both started faster than average in Running 1, which is great, but be mindful of maintaining that energy.
• Hydration and Nutrition: Make sure you're fueling properly before and during the race. A small snack or energy gel can provide the boost you need during the middle segments.
• Mindset: Keep a positive mindset throughout the race. Remember, “The only way to prove you are a good athlete is to be a good athlete.” Focus on your strengths and visualize your success.
• Teamwork: Since you’re in doubles, communicate! Encourage each other and strategize who will take on which exercises based on strengths. A well-coordinated team can shave off precious seconds.

Conclusion:

Lisa and Emma, the road to Hyrox greatness is paved with sweat and determination, and you both have shown that you are up for the challenge! With some targeted training on those Wall Balls, Burpees, and transitions, you’ll be well on your way to smashing your next race. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” So get out there, keep pushing your limits, and let’s turn those weaknesses into strengths! 💪💥

Now go grab a recovery snack—because the only thing better than crushing a race is crushing a post-race meal! 🏆

Keep up the amazing work! The Rox-Coach is always here to help you elevate your game!