Hjortlund Anders Hyrox Result

Overall Performance:

Anders, you put in a solid performance at the 2024 Stockholm Hyrox event! Finishing with an overall time of 01:24:20, you landed in the top 51% of over 1,000 competitors and ranked 45th in your age group. That's impressive, especially considering that your total running time of 00:41:59 was 10 seconds faster than average. It shows you’ve got the legs to carry you through that course! 🏃‍♂️💥

However, there are some patterns worth noting. Your pacing strategy seemed a bit off in the early laps, starting too fast in Running 1 at 00:04:53, which was 20 seconds slower than average. This might have affected your subsequent performance, as you appeared to lose steam in some of the strength segments, particularly the Sled Pull and Burpees Broad Jump. With your strong running profile, it’s clear you can push the pace on the track, but we need to ensure that your strength exercises keep up with your speed. Remember, “It’s not about how hard you can hit; it’s about how hard you can get hit and keep moving forward.” – Rocky Balboa.

Segments to Improve:

Now let’s focus on the segments where you can really level up:

• Burpees Broad Jump (00:06:14)
• This segment was a major time sink, costing you 1:02 compared to the average. To improve, focus on explosive power and efficiency. Try incorporating plyometric exercises like box jumps and burpee drills into your routine. Aim for sets of 10-15 reps, and keep your transitions smooth.
• Practice the technique: As you jump forward, keep your knees high and land softly. This will reduce impact and help you transition quickly into the next movement.
• Sled Pull (00:05:28)
• With a time 37 seconds slower than average, we need to strengthen your pulling power. Add heavy sled pulls and resistance band training to your regimen. Perform these once a week, focusing on maintaining a strong core and steady grip.
• Incorporate deadlifts and rows into your strength training to build your back and leg strength. Aim for 4-5 sets of 6-8 reps, focusing on form to maximize your gains.
• Overall Running Time (00:41:59)
• Your overall running time was faster than average, but we can squeeze more out of it! Consider incorporating interval training into your running sessions. Short bursts at high intensity, followed by recovery periods, can drastically improve your speed and endurance.
• Longer runs with varying paces will help build your aerobic capacity. Aim for at least one long run per week, gradually increasing your distance.
• Roxzone (00:07:27)
• Spending 47 seconds longer than average in transitions? Let’s tighten that up! Practice your transitions by creating a mock race environment. Time yourself between exercises and focus on quick changes. You can even use a stopwatch to simulate race conditions.
• Include mobility work in your routine to enhance your flexibility, which can aid in smoother transitions. Stretching and dynamic warm-ups before sessions will keep you agile! 💪

Race Strategies:

Now that we’ve identified the areas for improvement, let’s talk strategy:

• Start conservatively: Given your tendency to start fast, aim to hold back during the first running segment. This will help conserve energy for the strength segments that follow.
• Focus on breathing: During strength exercises, maintain a steady breathing pattern. This will help you avoid fatigue and keep your form intact—think of it as your body's natural turbo boost! 🚀
• Practice mental toughness: Visualize your race and how you’ll tackle each segment. Developing a mantra can help you stay focused and motivated—something like, “One step at a time, one rep at a time.”
• Utilize your running strength: In the final running segments, let your running prowess shine. Use that speed to recover from the strength exercises; it’s your time to shine!

Conclusion:

Anders, your performance at Stockholm was commendable, and with a few tweaks, you can absolutely crush your next Hyrox event! Remember, the only limits that exist are the ones you create. Embrace the grind and keep pushing your boundaries. You’ve got the heart, the drive, and the spirit of a champion! Keep those goals in sight, and don’t forget to enjoy the journey. After all, “You don’t stop when you’re tired; you stop when you’re done!” 💥🏆

Let’s get to work and turn those weaknesses into strengths! I’m here for you every step of the way – The Rox-Coach!