Bertov Oskar Hyrox Result

Overall Performance:

Oskar, first off, let me say you crushed it out there! Finishing with a time of 01:26:14 puts you in the top 55% of nearly 1,100 athletes! That’s no small feat. You’ve got a solid runner profile, showcasing a total running time of 39:20, which is 3:38 faster than the average. This indicates that your cardio game is strong, but there’s always room to tighten up those strength segments. Your pacing, particularly in the early running segments, suggests you might have come out a bit too hot—specifically in Running 1, where you were 44 seconds faster than average, landing you in the 24th percentile. This could have contributed to some fatigue in the latter half of the race. Keep that in mind for next time—sometimes slow and steady wins the race! You’ve got the potential to break into the top 30% with just a bit more focus on your strength and transition times.

Segments to Improve:

Now, let’s talk about those segments where you can really amp up your performance:

• Wall Balls (00:08:39) - This was your slowest segment and could use some serious TLC. Work on your form to ensure you're getting full depth on each squat and driving the ball up explosively. Incorporate high-rep wall ball workouts into your weekly routine. Aim for 3 sets of 15-20 reps, focusing on maintaining a steady rhythm.
• Farmers Carry (00:03:35) - This segment was particularly rough, landing you in the 97th percentile. Practice carrying heavier weights for longer distances. Start with a weight that challenges you but allows you to maintain form. Gradually increase your load and distance. Pair this with core stability exercises like planks and side planks to enhance your grip and core strength.
• Burpees Broad Jump (00:06:15) - You spent about 55 seconds longer than average here. Focus on increasing your explosiveness. Try incorporating plyometric drills like box jumps and broad jumps into your training. Start with 3-4 sets of 8-10 reps. Also, work on your burpee technique—get low on the push-up and jump high to maximize your distance.
• Sled Push (00:03:19) - Slower than average by 23 seconds. This is a strength and technique issue. Ensure your stance is low and your back is straight. Increase resistance gradually over time. Include sled training in your workout routine, focusing on pushing at least twice a week for about 20-30 meters. Finish with some light jogging to help recover your legs.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong but controlled. Aim to keep your first running segment within 10-15 seconds of the average pace. The race is a marathon, not a sprint—unless you want to become a walking burpee machine towards the end.
• Transition Time: Focus on reducing your roxzone time. Practice transitioning between exercises efficiently. Time yourself during training to see how quickly you can switch from running to the next workout. Aim to shave off those crucial seconds!
• Strength Before Fatigue: Incorporate more strength training earlier in your week to ensure you’re not fatigued going into the race. You want to be fresh for those heavier segments.
• Mindset: Remember what David Goggins says: “You are your own hero.” Keep that in mind during tough moments; push through, and don’t let the fatigue creep in. Embrace the discomfort—it’s where the magic happens!

Conclusion:

Oskar, you've shown great potential, and with focused training on those weaker segments, you can elevate your game even further. Remember, every competition is a chance to learn and improve. Keep that competitive spirit alive—after all, ”The only easy day was yesterday!” So let’s get to work and turn those weaknesses into strengths. I believe in you.💪💥

Stay hungry, stay motivated, and remember: Hyrox is not just a competition; it’s a lifestyle. Keep pushing, and I’ll catch you in the roxzone next time!

— The Rox-Coach