Bergström Per Hyrox Result

Overall Performance:

Per, let's break down your performance at the 2024 Stockholm Hyrox Competition! You finished with a solid time of 01:28:58, landing you in the top 61% overall and 17th in your age group. That's impressive for a field of 1,096 athletes! 🏆

Looking at your overall performance, it's clear that you have a good balance between running and strength, but there are opportunities for improvement in both areas. Your total running time was 00:44:54, which is about 45 seconds slower than average. This suggests that while you have a solid running base, the intensity or pacing may need some fine-tuning. Your best running lap of 00:05:26 shows you can push harder, but your initial running splits indicate you might have started a little conservatively, especially in the first segment. Starting strong is like opening a book with a killer first line—grab the reader's attention! 📚💥

In terms of your performance profile, you seem to lean slightly more towards strength-based exercises given your faster sled push and sled pull times. However, your total running time indicates a need for improvement in your running efficiency and endurance. This hybrid nature means we need to enhance your stamina while maintaining that strength edge!

Segments to Improve:

Let's take a closer look at your segments that have the most potential for improvement:

• Ski Erg: 00:05:03 (00:34 slower than average) - Your performance here is the weakest link. To improve, focus on interval training on the Ski Erg. Aim for 30-second max-effort sprints followed by 1-minute recovery. This will boost your power output and overall technique.
• Burpees Broad Jump: 00:05:52 (00:14 slower than average) - Burpees can be a love-hate relationship! Work on your transition speed from the burpee to the jump. Practice the movement in sets of 10, focusing on explosive upward motion and quick footwork to reduce time. Try to incorporate plyometric drills like box jumps to build explosive power.
• Farmers Carry: 00:02:30 (00:14 slower than average) - Here, you can improve grip strength and core stability. Implement farmers carry drills in your routine. Use heavier weights for shorter distances, focusing on maintaining a strong posture. Incorporate suitcase carries to challenge your stability.
• Roxzone: 00:07:50 (00:34 slower than average) - This is all about transition time. To minimize your roxzone duration, practice quick transitions between exercises. Set up mock race conditions during training where you flow from one exercise to the next with minimal rest. Visualize the race in your mind—every second counts!

Race Strategies:

When it comes to race day, strategy is key. Here are some actionable tips:

• Pacing: Start with a controlled pace in the first running segment. Aim for a pace that feels sustainable but challenging. Don't blow your load too early—leave some gas in the tank for the later segments!
• Hydration: Make sure to hydrate adequately before the race. During the race, if possible, grab water during transitions to keep your energy levels up.
• Mindset: Keep a strong mental focus. Remember what David Goggins says: "You are not going to die. You might feel like you are, but you won’t." Push through those mental barriers and embrace the discomfort. Every ounce of effort is an investment in your progress!
• Transition Practice: Work on your transitions during training. The smoother you can move from one exercise to the next, the less time you'll spend resting. Think of it like a well-rehearsed dance routine—get in the groove!

Conclusion:

Per, you have a solid foundation, and with some targeted training, you can easily turn those weaknesses into strengths. Remember, progress is a marathon, not a sprint—though in Hyrox, it's both! 💪 Embrace the grind, focus on your training, and keep pushing those limits. As Jocko Willink says, "Discipline equals freedom." Your hard work will pay off, and you’ll see those improvements in no time!

Keep that fire burning, and let's crush the next race together! You’ve got this! 🔥 You're not just competing; you're setting the stage for greatness. See you in the roxzone!

— The Rox-Coach