Lindberg Stefan Hyrox Result

Overall Performance:

Stefan, you crushed the 2024 Stockholm Hyrox race with a total time of 01:29:54, landing you in the top 65% overall and 69% in your age group. That's no small feat! Your results show that you have some solid strengths, particularly in your Ski Erg and Sled Push, where you absolutely outperformed the average. You’ve got a knack for those strength-based segments, and that’s something to build on.

However, your total running time of 00:44:29 was just a tick slower than average, which hints that your profile leans more towards strength. Let's be real; you probably could outrun a bear if it was trying to steal your protein shake, but we need to make sure you can maintain that speed throughout the race. Your pacing strategy appeared a bit conservative at the beginning with Running 1, but you picked up the pace in Running 2. A mixed profile is great, but let’s sharpen that running efficiency to match your strength.

Segments to Improve:

• Burpees Broad Jump (00:08:17): This segment really held you back. To improve here, focus on explosive power and endurance. Try these drills:
• Burpee Box Jumps: Instead of just a jump, add a box to increase intensity. Aim for 3 sets of 10 reps.
• Tabata Burpees: 20 seconds of work, 10 seconds of rest for 8 rounds. This will build your stamina and speed.
• Sandbag Lunges (00:05:55): Your performance here was still solid but can definitely improve. Incorporate these:
• Weighted Lunges: Increase the weight gradually while maintaining form. Focus on 3 sets of 12 reps each leg.
• Walking Lunges with a Twist: This will engage your core and improve balance, which is crucial for Hyrox. 3 sets of 10 reps.
• Total Running Time (00:44:29): We need to shave some seconds off here. You can work on:
• Interval Training: Incorporate short sprints into your runs. 30 seconds at a fast pace followed by 1 minute of jogging, repeat for 15-20 minutes.
• Tempo Runs: Once a week, run at a pace you can maintain for an hour but push the limits. This will help you build speed over longer distances.

Race Strategies:

During the race, it's essential to maintain a steady pace and stay aware of your transitions. Here are some strategies:

• Start Strong but Controlled: While it’s tempting to sprint off the start line, try to find a sustainable pace that you can maintain through the first few runs.
• Focus on Transition Efficiency: You spent about 7 minutes in the roxzone. Use that time wisely! Practice quick transitions in training so you can minimize downtime. Try to have a clear routine for what you do between events.
• Maintain Hydration and Nutrition: Having a gel or some quick carbs during the race can keep your energy levels high. You want to be like a well-oiled machine, not a rusty one!

Conclusion:

Stefan, you have a solid foundation in strength, and with a bit of fine-tuning in your running and specific segments, you’re on track to smash your next race. Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing yourself, and don’t let those burpees jump over you like they’re in a game of hopscotch! 💪

Stay committed, embrace the grind, and let’s get you ready to dominate the next one! The Rox-Coach is here for you every step of the way! 💥🏆