Löwendahl Axel Hyrox Result

Overall Performance:

Axel, you put in a commendable effort at the 2024 Stockholm Hyrox event, finishing with an overall time of 01:22:37, which places you in the top 54% of a competitive field of 556 athletes. That's no small feat! Your total running time of 00:40:25 is impressive, being 59 seconds faster than the average. This indicates that you have a solid runner's profile—great speed on the track but also a few areas that can use some muscle (and I mean that literally). Your best running lap of 00:04:40 shows you have the potential to push even harder! However, your pacing during the first segment was a bit too conservative (slower than average), which might have left some gas in the tank that could have accelerated your performance. Remember, it’s a race, not a leisurely jog! You want to start strong and maintain that intensity throughout, not just save it for later. Your performance suggests you have the potential to excel in hybrid modalities, but some specific strength work will better balance your capabilities.

Segments to Improve:

• Wall Balls - 00:06:57 (44 seconds slower than average):

This was your slowest segment, and it’s clear that there's plenty of room for improvement. Focus on your technique here. A poor catch can lead to wasted energy. Work on consistency with your squats and ensure you’re using your legs to propel the ball rather than just your arms. Aim for sets of 10-15 reps with a focus on explosive power. Also, consider incorporating some core stability exercises like planks and hollow holds to reinforce your positioning.

• Burpees Broad Jump - 00:05:14 (13 seconds slower than average):

Burpees can be a love-hate relationship, but they’re essential in Hyrox. Work on your transition efficiency. Practice burpees with a broad jump immediately after the push-up—aim for explosive jumps. Incorporate a drill where you perform sets of 5-10 burpees followed by broad jumps, focusing on rapid transitions. If you can make it feel less like a workout and more like a game, you’ll crush this segment!

• Ski Erg - 00:04:43 (19 seconds slower than average):

The Ski Erg is all about technique and rhythm. Focus on your pull motion and engage your core. Try interval training on the Ski Erg: 30 seconds of maximum effort followed by 30 seconds of rest. This will help build the power and endurance necessary for the race. Consider adding some upper body strength training with resistance bands or cable machines to enhance your pulling power.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but controlled. Aim for consistent lap times rather than going all out in the beginning. You want to feel like you can maintain speed, not gas out halfway through.
• Transitions: Your Roxzone time was a bit on the slower side. Focus on minimizing downtime. Practice quick transitions during training. Set up a circuit that mimics the race environment where you have to move quickly from one exercise to another.
• Breathing Techniques: Use the running sections to focus on your breathing techniques. Deep belly breathing can help deliver more oxygen to your muscles, which is crucial for recovery and maintaining your energy levels.

Conclusion:

Axel, you're already on the right track as a Hyrox competitor. With some targeted training and adjustments to your race strategy, you're set to elevate your game. Remember, as David Goggins says, “You are not just a product of your environment. You are a product of your decisions.” Make the decision to push through the discomfort during training, because that’s where the real growth happens! 💪

And hey, don’t forget to enjoy the journey. Every rep, every lap, every drop of sweat is a step toward greatness. You’re capable of more than you think. Let’s turn those weaknesses into strengths, and next time, let’s aim to break through that wall together! Keep grinding, Axel. You've got this! 💥🏆

Stay strong and keep pushing your limits—this is Rox-Coach! 💪