Eliasson Rasmus Hyrox Result

Overall Performance:

Rasmus, first off—props to you for tackling the 2024 Stockholm Hyrox! Your overall time of 01:30:14 places you in the top 65% of a competitive field, which is no small feat. Your total running time of 00:43:06 indicates that you have a runner's edge, clocking in 1:26 faster than the average. This shows that you've got the cardiovascular fitness to keep pushing forward. However, there were some pacing issues, particularly in the first running segment where you were 4 seconds slower than average—might have been a bit of an anxious start? It’s all good; we learn from it! With a solid running profile, the focus now shifts to building strength and improving your performance in the strength-based segments.

Segments to Improve:

Let’s dive into the segments where you can really boost your performance:

• Sandbag Lunges: 00:07:12 (1:43 slower than average)

This segment was your slowest, and it’s clear you can shave off some significant time here. Focus on building both strength and endurance in your legs while ensuring proper form. Here’s how:

• Drills: Start with basic lunges to establish good form. Gradually add weight with a sandbag. Aim for 3 sets of 10-12 lunges per leg, focusing on keeping your torso upright and your knee aligned over your ankle.
• Strength Training: Incorporate squats and deadlifts into your routine. These compound movements will build the strength needed for those lunges. Try 4 sets of 8-10 reps for each exercise.
• Endurance Work: Combine lunges with your runs. For example, run for 400 meters, then do 10 sandbag lunges, and repeat. This will simulate race conditions and help with muscular endurance.

• Burpees Broad Jump: 00:06:25 (0:39 slower than average)

Burpees can be your best friend or your worst enemy—let’s make them your best friend. Here’s how you can improve:

• Drills: Start with traditional burpees and focus on form: chest to the ground, explosive jump, and a soft landing. Aim for 5 sets of 10 reps, and time yourself.
• Broad Jump Variations: Incorporate broad jumps into your training. Practice jumping forward and landing softly, focusing on using your legs and core. Start with 5 sets of 5 reps.
• Interval Training: Set a timer for 20 seconds of max-effort burpees followed by 10 seconds of rest. Repeat for 8 rounds. This will help increase your explosive power and cardiovascular endurance.

Race Strategies:

Now, let’s talk about some race strategies to implement during your next event:

• Pacing: Start conservatively. Avoid the temptation to sprint out of the gate. Aim for a steady pace that you can maintain throughout. By the time you hit the third or fourth run, you’ll want to have enough gas left in the tank to push harder.
• Transition Time: Your roxzone was only 2 seconds faster than average, which suggests you might have spent a bit too long transitioning between exercises. Prepare your gear ahead of time, and practice quick changes during training to reduce downtime.
• Hydration and Nutrition: Fuel your body well before the race. Ensure you’re hydrated and have a good meal 2-3 hours prior. A little bit of carbs can go a long way in maintaining energy!

Conclusion:

Rasmus, you’ve already shown you have the heart of a champion by completing the Hyrox race! Remember, "It’s not about talent, it’s about effort." Keep pushing your limits and refining your skills. Embrace the grind because every drop of sweat is one step closer to your goals. Now go crush those lunges and make burpees your buddies! 💪💥

Keep training hard, stay committed, and remember: “You’re not just here to compete; you’re here to dominate.” Let's turn those segments into strengths! See you out there in the roxzone!

Your Rox-Coach