Zillén Fredrik Hyrox Result

Overall Performance:

Fredrik, you crushed it out there in Stockholm! Finishing at an overall rank of 347 out of 651 athletes puts you well within the top 53%, and landing at 10th in your age group is no small feat. Your total time of 01:24:50 shows that you’ve done the work, but there’s always room for growth — just like a good pair of running shoes, you can always run a little faster. 💪

Your total running time of 00:39:10 is impressive and indicates that you have a runner's profile, being 03:13 faster than the average. However, your split analysis shows some inconsistencies. You started strong with Running 1, but then your pace seemed to fluctuate. You might want to consider finding a more consistent pacing strategy that allows you to maintain your speed throughout the race without burning out early.

Overall, you’ve got solid running chops, but some of your strength and transition segments are lagging behind. A well-rounded approach will help you maximize your Hyrox potential. Remember, "The only thing more contagious than enthusiasm is the lack of it." Let's keep that fire burning! 🔥

Segments to Improve:

Now, let’s dive into the segments where there’s the most potential for improvement:

• Wall Balls (00:08:17)

Your wall balls took a little longer than average, placing you in the 78th percentile. This is a key strength exercise that can be a game-changer in races.

• Drills: Start with lighter weights to perfect your form. Focus on a consistent rhythm — aim for a target height that is challenging but achievable. Gradually increase the weight as you become more comfortable.
• Technique: Ensure you are using your legs to help propel the ball rather than relying solely on your arms. A squat-to-press motion is essential here.
• Workout: Incorporate EMOM (Every Minute on the Minute) wall balls for endurance. Start with 10 reps every minute for 10 minutes and increase from there.
• Sandbag Lunges (00:05:45)

These lunges placed you in the 67th percentile, indicating that it’s an area for improvement.

• Drills: Focus on bodyweight lunges to master your balance and form before adding weight. Start with sets of 10-15 reps per leg.
• Technique: Ensure your knee doesn’t extend past your toes to avoid injury, and keep your core tight to maintain stability.
• Workout: Include progressive overload in your training. Start with a lighter sandbag and gradually increase the weight. Aim for 3-4 sets of 10 lunges per leg.
• Burpees Broad Jump (00:05:51)

This segment saw you in the 61st percentile, which is decent, but there’s room for speed.

• Drills: Break it down into two parts: practice burpees and broad jumps separately before combining them.
• Technique: Focus on explosive movements. Your burpee should be quick, and your jump should be powerful. A good hinge at the hip is crucial.
• Workout: Implement Tabata-style workouts with burpees and broad jumps. 20 seconds of work followed by 10 seconds of rest for 8 rounds will get your heart rate up and build strength.