Eriksson Lennart Hyrox Result

Overall Performance:

Lennart, first off, let me congratulate you on your performance at the 2024 Stockholm Hyrox! Finishing in the top 72% overall and top 65% in your age group is no small feat, especially in such a competitive field. Your overall time of 1:33:28 is respectable, but let's break down the key elements of your performance.

Your total running time of 43:28 indicates that you have a solid running profile, being 2:37 faster than the average. This is an impressive asset and shows that you can hold your ground when it comes to the running segments. However, your pacing in the first running segment was a bit conservative, coming in at 5:01, which is 9 seconds slower than average. Starting off with a little more aggression could set a better tone for the race. After all, you’re not just racing against the clock; you’re racing against yourself – and maybe a few other fast runners who thought they could take you on! 🏃‍♂️💨

While your running is a strength, the segments involving strength-based exercises showed areas needing improvement, especially the Sled Pull and Sandbag Lunges. These segments are crucial for maintaining momentum in a Hyrox event, so we need to work on turning these weaknesses into strengths. Remember, as David Goggins says, “You are never going to find your limits until you push yourself to them.” Let’s get to work!

Segments to Improve:

• Sled Pull: 00:07:03 (1:36 slower than average)

The Sled Pull is a strength-intensive exercise, and a 1:36 deficit is significant. To improve this segment, focus on your pulling technique. Here are some drills:

• Heavy Rope Pulls: Use a battle rope or heavy resistance band to simulate the pulling motion, focusing on your posture and pulling technique.
• Deadlifts: Strengthen your posterior chain with heavy deadlifts. A strong back and legs will significantly aid in your ability to pull that sled.
• Farmer’s Walk: Carry heavy weights for distance to enhance grip strength and core stability, which is crucial for the sled pull.
• Sandbag Lunges: 00:06:43 (1:02 slower than average)

Sandbag Lunges require not just leg strength but also core stability. Here’s how to improve:

• Weighted Lunges: Incorporate variations like walking lunges with weights or kettlebells to build strength and endurance.
• Core Strengthening Exercises: Planks, Russian twists, and hanging leg raises will help stabilize your core during the lunge movement.
• Mobility Drills: Ensure you have good hip and ankle mobility. Use dynamic stretches before your workouts and static stretches afterward.
• Burpees Broad Jump: 00:07:00 (0:56 slower than average)

This segment can be a killer for many athletes, but with some work, you can conquer it. Here’s what to focus on:

• Burpee Variations: Practice different types of burpees (chest-to-ground, box burpees) to build endurance and explosiveness.
• Broad Jumps: Enhance your jumping ability with plyometric exercises like box jumps and depth jumps.
• Interval Training: Incorporate high-intensity interval training (HIIT) sessions focusing on burpee and jump combinations to improve your speed and efficiency.

Race Strategies:

• Start Strong: Consider starting your race with a slightly faster pace on the initial run. You’ve got the speed; don’t be afraid to use it!
• Transition Efficiency: Your roxzone time of 8:05 indicates potential resting or slower transitions. Work on your transitions during training sessions; practice moving quickly from one exercise to the next. This will save you valuable seconds.
• Controlled Breathing: During the strength segments, focus on your breathing. Controlled breathing can prevent fatigue and allow you to push harder.

Conclusion:

Lennart, your performance in Stockholm shows that you have the potential to climb even higher in the rankings. Remember, every great athlete has areas they can improve on, and you’re on the right path by acknowledging them. As Jocko Willink says, “Discipline equals freedom.” So let’s get disciplined in your training, and you’ll see that freedom in your performance on race day! 💪

Keep grinding, and let’s turn those weaknesses into strengths. Every workout is an opportunity to be better. Don’t forget, you’re capable of more than you know! And if anyone asks why you're sweating so much, just tell them, “Sweat is just fat crying!” Keep pushing your limits, and I’ll be here to support you every step of the way.

Let’s get after it, Lennart! This is the Rox-Coach signing off! 💥