Ekholm Daniel Hyrox Result

Overall Performance:

Daniel, first off, congratulations on finishing the 2024 Stockholm Hyrox! You placed 668 overall, which puts you in the top 60% of nearly 1,100 competitors. In your age group (40-44), you ranked 92 out of 157, also a solid performance. Your overall time of 1:28:27 shows you've got the heart and determination to push through, but there are definitely areas we can refine to help you soar even higher!

Now, let’s talk pacing. Your first running segment was a standout, coming in 1:12 faster than average—great job! But then, it seems like you might have hit the gas a little too hard, as your running times after that took a dip, particularly in Running 3 (which was a whopping 3:46 slower than average). This could indicate that you went out too hot and lost steam later in the race. Given your total running time of 45:42, which is slower than average, it suggests that while you have a runner's profile, we need to work on your endurance and strength for those later stages of the race. Remember, it’s not just about how fast you start; it’s about how strong you finish! 💪

Segments to Improve:

• Running 3: This segment was your slowest and indicated a significant drop in pace. To improve, incorporate long-distance runs at a steady pace into your training. Aim for at least one long run each week, and consider interval training to build speed and stamina. Try a workout like 5 minutes fast followed by 2 minutes easy, repeated 6 times.
• Sled Pull: At 5:33, you were 27 seconds slower than average. This can be improved with specific sled pull drills. Start with lighter weights and focus on form and technique. Gradually increase the weight and integrate sled pulls into your regular workouts. Aim for 3-4 sets of 20-30 meters with sufficient rest in between to maintain intensity and form.
• Rowing: Your rowing time of 5:30 was 38 seconds slower than average. To boost your rowing performance, work on your technique and power output. Incorporate rowing drills focusing on the catch, drive, finish, and recovery phases. Add in interval rowing workouts, such as 30 seconds of all-out effort followed by 30 seconds of rest, repeated for 10 rounds. This will help build your anaerobic capacity and efficiency on the rower.

Additionally, your Roxzone time of 7:54, which is slower than average, indicates that you spent too much time resting or transitioning between exercises. This means we need to work on your overall fitness and transition times. Practice quick transitions in your workouts. For example, set up a circuit that mimics the race layout and focus on minimizing downtime between exercises. It’s like a game of musical chairs, but the chairs are kettlebells and the music is your heart pounding! 🎶

Race Strategies:

• Pacing: Start at a strong but manageable pace. Use your first running segment to gauge your effort level. If you find yourself too far ahead of your splits, dial it back to maintain energy for the tougher segments later on.
• Transitions: Treat transitions like part of the race itself. Practice moving quickly from one exercise to another, minimizing time spent standing still. Visualize the transition in your head beforehand to streamline your movements.
• Mindset: Keep your mental game sharp. When fatigue hits, remind yourself why you started. Remember, “It’s not about the destination; it’s about the journey.” And trust me, you’ve got some epic road ahead! 🚀

Conclusion:

Daniel, you’ve shown you have what it takes to compete at a high level in Hyrox, and with a few tweaks, you can take your performance to the next level. Focus on your pacing strategy by starting strong, working on your endurance for those later runs, and honing in on your sled pull and rowing technique. Remember, every second counts! You’ve got the drive, now let’s channel it into targeted training.

As David Goggins says, “You will never learn from people if you always tap dance around the truth.” So let's get to work and tackle these areas head-on. The only thing standing between you and your goals is the story you keep telling yourself about why you can't achieve them. So change that narrative, train hard, and let's turn those weaknesses into strengths! 💥

Keep pushing, Daniel! You’ve got this, and I’m here to help you crush it every step of the way. Remember, I’m the Rox-Coach, and we’re just getting started! 🏆