Olsson Anders Hyrox Result

Overall Performance:

Anders, first off, congrats on your performance in the 2024 Stockholm Hyrox! With an overall time of 01:31:54, you finished in the top 68% of 651 athletes, and even more impressively, you claimed the top spot in your age group! That's no small feat! 🏆

Now, let’s break down your performance: Your total running time of 00:43:16 was an impressive 02:07 faster than average, indicating you have a strong running profile. However, your pacing during the first running segment was a bit slower than average (00:05:11), suggesting you might have started a touch too conservatively. Remember, Hyrox is a hybrid race, so a balanced approach is key. You need to find the sweet spot where your running performance supports your strength segments without burning out early on.

Let's dive into where you can sharpen your performance even more. There are some segments that could use some love, and with focused training, we can turn those into your strengths!

Segments to Improve:

• Sandbag Lunges (00:06:29): This segment was one of your slower ones. Focus on your core stability and leg strength. Try incorporating weighted lunges and step-ups into your routine. Aim for 3 sets of 10-12 reps per leg, ensuring you maintain a strong posture throughout. Remember, it’s not just about moving the weight; it’s about controlling it. If you’re wobbling like a weeble, you’re doing it wrong!
• Sled Pull (00:06:13): This was another area where time was lost. Work on your grip strength and pulling technique. Use a rope pull with a sled or even a resistance band to mimic the motion. Focus on keeping your body low and driving with your legs. Aim for 5 sets of 20-30 meters, and don’t forget to engage your core—no one wants to end up in the “flopping fish” position.
• Ski Erg (00:05:11): A bit slow here. Incorporate interval training on the Ski Erg to build power and endurance. Try 10 sets of 30 seconds maximal effort followed by 30 seconds of rest. This will help you develop the explosive power needed to tackle this segment more efficiently.
• Burpees Broad Jump (00:06:18): A solid but slightly sluggish performance. Practice your transition between the burpee and the jump. For training, focus on a combination of burpees and box jumps or broad jumps in a circuit format. Aim for 3 rounds of 10 burpees followed by 5 broad jumps. This will build explosive power while improving your transition time.
• Rowing (00:05:25): Again, this could be improved. Test out shorter intervals, like 250 meters, at a race pace followed by a short rest. This will get you used to the intensity you need for competition. Try to maintain a consistent stroke rate and focus on your form—smooth and powerful strokes will make you glide like a swan in water!

Race Strategies:

During the race, remember to manage your energy wisely. Start your runs at a pace you can sustain. It’s great to feel energized, but going out too hot can leave you gasping for air by the time you're halfway through. Focus on maintaining a steady rhythm.

Also, practice your transitions in training. The Roxzone time of 00:07:18 indicates there’s room for improvement in your transitions. Work on moving fluidly from one exercise to the next. Set up mock race conditions in training, where you practice doing the exercises and then quickly transitioning to the next running segment without losing momentum.

Lastly, stay mentally strong. Remember David Goggins’ words: “You are your own hero.” Embrace the challenge and keep pushing through the discomfort. It's all part of leveling up! 💪

Conclusion:

Anders, you have a solid foundation to build on, and with focused effort on your identified areas, you’ll see your performance soar! Remember, every workout is a step closer to your goals. Keep that fire burning, stay committed, and don’t shy away from the grind. Embrace it! 🔥

As you hit your training sessions, keep in mind that improvement is a marathon, not a sprint. “Success is not owned, it’s leased, and rent is due every day.” Keep showing up, and you’ll crush your next race! You've got this, and I’m here to support you every step of the way.

Keep pushing the limits, and don’t forget to enjoy the journey! The Rox-Coach is in your corner! 💥