Eriksson Per Hyrox Result

Overall Performance

Per Eriksson had a solid performance in the 2023 Stockholm Hyrox race, finishing with an overall rank of 45 out of 266 athletes, placing him in the top 16% of participants. In his age group (45-49), he performed even better, securing the 4th position out of 35 athletes, which is in the top 11%. His overall time was 01:18:26, and his total running time was 00:42:13, which was 03:42 slower than the average.

Per's best running lap was 00:04:50, indicating that he had a strong burst of speed during this segment of the race. However, his splits analysis reveals that he lost time in several segments, including Running 1, Running 2, Sandbag Lunges, Running 8, Burpees Broad Jump, Running 5, Running 3, Running 6, Running 7, and Running 4.

Segments to Improve

1. Running 1: Per was 00:39 slower than average in this segment. To improve, he should focus on increasing his overall running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him build speed and stamina.

2. Running 2: Per was 00:27 slower than average in this segment. Similar to Running 1, he should work on improving his running speed and endurance through interval training and tempo runs. Additionally, incorporating some strength training exercises such as lunges and squats can help improve his leg strength, which will contribute to better running performance.

3. Sandbag Lunges: Per was 00:26 slower than average in this segment. To improve, he should focus on strengthening his lower body, particularly his quadriceps and glutes. Exercises such as squats, lunges, and step-ups can help build strength in these areas. Additionally, practicing lunges with a sandbag or weighted object can help simulate the race scenario and improve his performance in this specific segment.

4. Running 8: Per was 00:23 slower than average in this segment. Similar to the previous running segments, he should work on improving his running speed and endurance through interval training and tempo runs. Incorporating some hill sprints and plyometric exercises such as jump squats and bounding can also help improve his explosive power and running efficiency.

5. Burpees Broad Jump: Per was 00:18 slower than average in this segment. To improve, he should focus on increasing his upper body and core strength, as well as his explosive power. Incorporating exercises such as push-ups, planks, and burpees into his training routine can help strengthen his upper body and core. Additionally, including plyometric exercises such as broad jumps and box jumps can improve his explosiveness and power during this specific segment.

6. Running 5: Per was 00:17 slower than average in this segment. Similar to the previous running segments, he should work on improving his running speed and endurance through interval training and tempo runs. Incorporating some hill sprints and plyometric exercises such as jump squats and bounding can also help improve his explosive power and running efficiency.

7. Running 3, Running 6, Running 7, and Running 4: Per was between 00:14 and 00:16 slower than average in these segments. The same recommendations for improving running speed and endurance through interval training, tempo runs, hill sprints, and plyometric exercises apply to these segments as well.

Strategies

To improve overall performance in future races, Per should consider the following strategies:

1. Pacing: Per should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It's crucial to find a balance between pushing hard and maintaining endurance. He can achieve this by practicing pacing strategies during training runs and monitoring his heart rate to ensure he stays within his target zone.

2. Transition Time: Per should work on improving his transition time between exercises. This can be achieved by practicing quick and efficient transitions during training. He should aim to minimize the time spent in the Roxzone and ensure smooth transitions between exercises.

3. Specific Training: Based on the analysis of Per's race performance, he should tailor his training to focus on his weaker areas, such as running and specific exercise segments. Incorporating targeted exercises, drills, and training routines mentioned earlier will help him improve his performance in these specific areas.

4. Strength Training: Per should incorporate regular strength training sessions into his training routine to improve his overall strength and power. This will not only enhance his performance in strength-based segments but also contribute to better overall performance in the race.

By implementing these strategies and focusing on targeted training, Per can continue to improve his performance in future Hyrox races and achieve even better results.