Risberg Thomas Hyrox Result

Overall Performance:

Thomas, you crushed it out there at the 2024 Stockholm Hyrox event! Finishing in 1:23:44 puts you in the top 49% overall and 11th in your age group—solid work! Your total running time of 33:48 is impressive, especially being 8:03 faster than average; it tells us you’re more of a runner than a strength athlete right now, which is a great foundation to build upon. However, we need to fine-tune some segments to help you unleash your full potential. Your first running segment was lightning fast, but it might have set a pace that was hard to sustain throughout the race. Finding that sweet spot between speed and endurance will be key moving forward. Remember, "It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward." – Rocky Balboa (or was it Goggins?). Keep that in mind!

Segments to Improve:

Now, let’s break down the segments where we can really elevate your game. Here are your weakest links and how to turn them into strengths:

• Burpees Broad Jump (12:56)
  • This segment was a major time sink. To improve, we need to focus on both your explosive power and your burpee efficiency. Try this:
    • Drills: Incorporate sets of burpees paired with broad jumps in your workouts. Aim for 5 rounds of 10 burpees followed by a broad jump, resting 1-2 minutes between sets. This will help you build endurance for the movement.
    • Form Corrections: Ensure your landing is soft and your knees aren't caving in as you jump. Focus on a strong push-up position and driving your knees up towards your chest during the burpee.
• Sled Pull (6:10)
  • Time to get strong here! The Sled Pull is demanding, and it looks like we need to work on that power.
    • Drills: Incorporate heavy sled pulls into your weekly routine. Focus on maintaining a steady pace while pulling the sled. Start with 4-5 pulls of 20-30 meters, resting adequately between sets.
    • Technique: Keep your chest up and drive with your legs. Think about staying low and using your whole body to generate power. You want to feel like a freight train, not a tricycle!
• Rowing (5:17)
  • Rowing can be a killer, but it doesn’t have to be!
    • Drills: Integrate interval training on the rower; aim for 5 rounds of 1 minute hard, 2 minutes easy. This should help with both your cardio and power output.
    • Technique: Ensure your stroke is smooth and consistent. Focus on using your legs to drive the power while keeping your back straight. Find that rhythm—like you’re in a 70s disco, just without the bell-bottoms!
• Ski Erg (4:42)
  • This is a tough machine, but we will conquer it!
    • Drills: Aim for 4 rounds of 1 minute all-out on the Ski Erg, followed by 2 minutes of rest. This will help build both strength and endurance.
    • Technique: Focus on keeping your core tight and use your legs to assist in the pull. Don’t just rely on your arms—think full-body movement!

Race Strategies:

Now that we know where to focus, let’s talk race strategies to optimize your performance:

• Pacing: Start your race a bit slower to conserve energy. Your first lap was impressive, but it’s about maintaining that energy for the end. Think of it as a marathon, not a sprint—no one likes a sprinter who collapses at the finish line!
• Transitions: Work on your Roxzone time. Lowering your transition times will significantly improve your overall performance. Practice moving quickly from one exercise to the next in your training sessions—think of it like a well-oiled machine, not a clunky old jalopy!
• Mindset: Stay focused and positive during the race. Keep reminding yourself that you’ve put in the work, and you can do this. “You’re not here to be average; you’re here to be awesome!”

Conclusion:

Thomas, you’re on a great path, but there’s always room for improvement. Embrace the grind, and remember that every rep counts. “The only easy day was yesterday.” Let’s turn those weaknesses into strengths and make your next race even more epic! I believe in you! 💪🏆 Keep pushing, and let’s get after it together—this is just the beginning!

You’ve got this! Let’s get ready to crush the next Hyrox event like it owes you money!

- The Rox-Coach