Ekberg Rasmus Hyrox Result

Overall Performance:

Rasmus, you crushed it out there at the 2024 Stockholm Hyrox! Finishing in 1:18:07 puts you in the top 32% of a whopping 1,096 athletes and 40% in your age group! That’s no small feat! Your total running time of 38:24 is a solid 1:02 faster than average, indicating a strong runner profile. You clearly have the legs to carry you through the course! However, your pacing in the first run segment was a bit off; starting at 4:31 was a slower start compared to average. A little more control and focus at the beginning can set the tone for a stronger finish. Keep that strength and endurance in check, and you’ll be unstoppable!

Segments to Improve:

While you had some strong segments, a few areas need your attention. Specifically, the Sandbag Lunges and Burpees Broad Jump were your slowest segments, and the Roxzone time indicates some room for improvement in transitions. Here’s a closer look:

• Sandbag Lunges (5:26) - This was a standout weak point, with a significant time loss here.
  • Drills: Practice the lunges with lighter weights to perfect your form. Focus on keeping your core tight and your back straight. Aim for 3 sets of 10 lunges, gradually increasing the weight each week.
  • Technique: Keep your knees aligned with your toes. Don’t let them cave in! Remember, we’re not trying to play Twister, just lunging!
• Burpees Broad Jump (4:59) - You were 23 seconds slower than average here.
  • Drills: Incorporate burpee variations into your training. Start with 3 sets of 10 burpees, then add a broad jump at the end of each set. Focus on explosive power when you jump.
  • Form Corrections: Ensure your burpee form is solid; chest to the ground and a strong jump. Don’t forget to breathe! We’re here to work hard but not to pass out!
• Roxzone (7:07) - This time indicates that your transitions could be smoother and faster.
  • Strategies: During training, practice moving quickly from one exercise to another. Set up a mini Hyrox circuit with minimal rest between exercises, aiming to transition in under 20 seconds between each.
  • Overall Fitness: Focus on your conditioning. High-intensity interval training (HIIT) can help improve your overall fitness and lighten the downtime between stations.

Race Strategies:

For your next race, consider these strategies:

• Controlled Start: Start off at a controlled pace for the first run segment; this will help you conserve energy for the later stages.
• Mind the Transitions: When you finish an exercise, visualize the next one as you move. A mental checklist can help speed things up.
• Stay Hydrated and Fueled: Don’t forget to hydrate! A well-timed sip can make all the difference. Think of it as your secret weapon!
• Positive Self-Talk: When the going gets tough, remind yourself: “I’m not here to be average; I’m here to be awesome!”

Conclusion:

Rasmus, you’re on an incredible path! Remember, every champion was once a contender that refused to give up. Embrace the grind and keep pushing your limits. As David Goggins says, “The only way to gain respect is to earn it.” You’ve earned some serious respect with this performance, and with a little focus on those improvement areas, you can take it to the next level. Your journey in Hyrox is just beginning; let’s make sure you’re not just running, but running to win! 💪 Keep grinding, and remember: the only bad workout is the one that didn’t happen. See you in the roxzone!

- The Rox-Coach