Robertsson Göran Hyrox Result

Overall Performance:

Göran, first off, kudos on a solid performance in the 2024 Stockholm Hyrox! You finished with an overall time of 01:36:33, placing you in the top 77% of a fierce field with 1,096 athletes. Scoring 7th in your age group is no small feat, especially considering the competitive nature of the 60-64 category. Your total running time of 00:46:15 is impressive, coming in 1:06 faster than the average. This highlights your strong running profile! 💪

However, let’s break it down a bit. Your pacing strategy seems a tad off. You started a bit slow in the first run segment (00:05:08), which might have set the tone for your running performance later on. The latter running segments saw you slowing down, especially in Running 4 and 5. Remember, it’s not about how you start but how you finish! You are better at running than strength-based exercises, so let’s harness that running strength while also bolstering your weaknesses.

Segments to Improve:

Now, let’s tackle the segments where you can really crank up your performance:

• Burpees Broad Jump (00:07:41): This segment was your slowest, and I know burpees can feel like a punishment for all those extra slices of cake! To improve:
• Technique Focus: Ensure that your jump is explosive. Work on your squat depth and jump height—think of it as trying to dunk a basketball, even if you’re not quite there yet!
• Drills: Incorporate a mix of burpees and broad jumps into your training. Try doing 3 sets of 10 reps, focusing on speed and explosiveness.
• Strength Building: Add push-ups and box jumps to your routine. Building upper body strength will help you blast through those burpees.
• Sandbag Lunges (00:06:51): This was another segment where you felt the burn. Here's how to turn that around:
• Form Check: Make sure your knee doesn’t go past your toes during lunges. Proper form will save you energy and prevent injuries!
• Drills: Try walking lunges with a lighter weight to build endurance, then gradually increase the load. Add in lateral lunges for variety!
• Strength Training: Incorporate squats and deadlifts into your routine to build the leg strength you need for those sandbag lunges.

Your Roxzone time of 00:09:07 indicates you spent a bit too long transitioning. This can be improved by enhancing your overall fitness and practicing quick transitions between exercises. Think of it as a relay race; every second counts! Try doing mock transitions in your training sessions to simulate race conditions.

Race Strategies:

• Start Strong, Finish Stronger: Aim for a negative split strategy, where you start each run segment slightly faster than the last. This will help maintain your energy and pacing.
• Hydration and Nutrition: Make sure to fuel properly before the race. Think of it as putting premium gas in your car; you’ll run better without sputtering!
• Focus on Breathing: During the strength segments, focus on your breathing to keep your heart rate down. Controlled breathing helps with efficiency.
• Visualize Success: Picture yourself smashing through those last segments. Visualization can be a powerful tool— the mind is a funny thing; if you believe you can do it, you probably can!

Conclusion:

Göran, you’ve got the potential to elevate your performance to the next level! Remember, every small step you take in training translates into race day success. As David Goggins says, “You will never learn from people if you always tap dance around the truth.” Embrace the hard work, tackle those weaknesses head-on, and watch your times drop! 💥

Keep pushing, keep grinding, and remember: “The only easy day was yesterday.” I believe in you, and I can’t wait to see how you crush your next competition! You’re on the right path; just keep moving forward and don’t look back. You’ve got this, Göran! 🏆

- The Rox-Coach