Björn Fredrik Hyrox Result

Overall Performance:

Fredrik, first off, let’s give you a round of applause for pushing through the 2024 Stockholm HYROX! 🎉 With an overall time of 02:15:55, you secured a spot in the top 98% of all competitors and a solid rank of 107 in your age group. That’s no small feat! Your total running time of 00:54:44 is impressive and indicates a stronger running profile—10:53 faster than average, to be exact. You clearly have wheels, my friend! 🏃‍♂️💨

However, let’s talk about pacing. It looks like you started off strong in the first running segment, where you clocked in at 00:05:46, which is 19 seconds faster than average! That’s great, but it may have set the tone for the rest of your race. Some segments, like the Wall Balls and Burpees Broad Jump, took a toll on your overall time. You maintained a strong running pace, but some of the strength-based segments showed that they need more attention in your training regimen.

Your Roxzone time of 00:15:04 is another area where we can tighten things up. Remember, those transitions can be the difference between a good race and a great race. Now, let’s dive deeper into the segments where you can unlock your true potential.

Segments to Improve:

• Wall Balls (00:16:07): This segment was a significant time sink, taking almost four minutes longer than average. Focus on increasing your explosive power and endurance. Practice sets of wall balls in intervals, like 20 seconds of work followed by 10 seconds of rest, to build both strength and stamina. Aim for 3-5 sets with a focus on form—keep your core tight and your back straight to avoid fatigue.
• Burpees Broad Jump (00:13:20): Here’s a segment where we can amp up the intensity. Incorporate EMOM (Every Minute on the Minute) burpees into your training. Start with 5 burpees and then jump as far as you can within the remaining time. Repeat for 10 minutes. This will build both your explosive power and aerobic capacity. Remember, form is key—don’t let your technique slide, or you’ll be doing more burpees than necessary!
• Sandbag Lunges (00:09:34): Lunges can be a game-changer, but only if you’re doing them right! Focus on weighted lunges, gradually increasing the load. Incorporate single-leg lunges to improve your balance and strength. Try 3 sets of 10-15 reps per leg, focusing on depth and stability. You want those legs to feel like they can take on the world (or at least a sandbag). 💪
• Ski Erg (00:05:55): To improve your Ski Erg performance, dedicate time to interval training. Incorporate 5-10 rounds of 30 seconds of all-out effort followed by 30 seconds of rest. Focus on engaging your core and using your legs to drive power through each stroke. Remember, it’s not just about your arms; your whole body should be working together!
• Farmers Carry (00:03:36): This segment is all about grip strength and core stability. Practice carries with heavy weights over longer distances. Start with 20-30 meters, rest, and repeat for 4-5 sets. Focus on keeping your shoulders back and core engaged. It’s called “Farmers Carry” for a reason—let’s make sure you’re carrying those groceries like a champ!

Race Strategies:

Now let’s talk race day tactics. Start your race with a strong but controlled pace. You know you can run fast, but remember to conserve some energy for the strength segments. A good rule of thumb? Aim for about 80% effort on the first run; this will help you maintain energy for the intense work ahead. Also, practice transitions during your training. Get in and out of each exercise efficiently to minimize your Roxzone time. Think of it like a pit stop—quick and effective! 🚀

During the strength segments, focus on your breathing and maintain your form. It’s easy to let fatigue set in, but remember: “The mind is the battlefield.” Keep that positive self-talk flowing. You’re not just “doing” the burpees; you’re conquering them! And when you feel like quitting, remember why you started—because you’re a fighter, and you love this! 💥

Conclusion:

Fredrik, you’ve got a fantastic foundation to build on! Your running prowess is evident, but let’s channel that energy into improving the strength segments that held you back. Remember to embrace the grind and push through the discomfort. “You must be willing to do the things today others won’t do in order to have the things tomorrow others won’t have.” Keep that fire burning, my friend! 💪

With focused training on those weak segments and strategic pacing during your races, you’re going to crush your next HYROX! Trust the process, put in the work, and you’ll reap the rewards. Stay motivated, keep pushing, and let’s turn those weaknesses into strengths. Until next time, keep it tough! - The Rox-Coach