Blomqvist Ludvig Hyrox Result

Overall Performance:

Ludvig, you crushed it at the 2024 Stockholm Hyrox! Finishing in 01:17:34 and ranking 348 overall puts you in the top 31% of 1096 athletes. That’s a solid performance, especially considering you finished 52nd out of 157 in your age group! You’ve shown that you’ve got a runner’s heart, clocking a total running time of 00:36:37, which is a remarkable 2:29 faster than the average. Your pacing was aggressive, especially in the first running segment, where you started strong at 00:04:10. However, this set the tone for the rest of the race, leading to some challenges in endurance for strength segments later on.

With this performance, it’s clear you have a better running profile, but there’s room for improvement in your strength-based exercises. Your splits show you were moving well during the runs, but some of your strength segments suffered—think of it as having a Ferrari engine and getting stuck in traffic! Let’s rev that engine up and work on those speed bumps.

Segments to Improve:

Here are the segments where you have the most potential for improvement:

• Burpees Broad Jump (00:05:53) - This segment was 01:19 slower than average. The burpee broad jump can be taxing, especially when fatigued. Focus on explosive power and core stability. Try the following drills:
• Burpee Broad Jump Intervals: Perform 5 burpee broad jumps, rest 30 seconds, repeat for 5 rounds. Focus on maintaining form and explosive power.
• Box Jumps: 3 sets of 10 reps to develop explosiveness.
• Sandbag Lunges (00:05:28) - 58 seconds slower than average. Lunges are crucial for leg strength and stability. To improve, incorporate:
• Weighted Lunges: 4 sets of 8-10 reps per leg with a sandbag. Focus on maintaining a straight torso and driving through your heel.
• Lunge Variations: Include reverse lunges and lateral lunges to target different muscle groups.
• Sled Push (00:03:03) - 25 seconds slower than average. Sled pushes require not just strength but also technique. Work on:
• Sled Push Technique Drills: 4-5 sets of 20 meters, focusing on low posture and pushing through your legs.
• Heavy Squats: 3 sets of 5-8 reps to build overall lower body strength.
• Sled Pull (00:04:21) - 1 second faster than average, but this could be a strength. Maintain this performance by ensuring your technique is solid.
• Rowing (00:04:39) - 2 seconds slower than average. Work on your rowing technique to ensure efficiency. Consider:
• Interval Rowing: 5 minutes of rowing at a high intensity followed by 1 minute of rest, repeat 5 times.
• Technique Focus: Work on your pull and recovery phases. Aim for a smooth, continuous motion.

Race Strategies:

During the race, let’s implement some key strategies:

• Pacing: Start strong but not too fast! You want to sustain your energy for those strength segments. Consider a negative split strategy where you gradually increase your pace.
• Transition Time: You spent 6:52 in the roxzone, which is 01:01 slower than average. Use these transitions to recover, but consider dynamic stretches or quick mobility work to keep your body primed.
• Mindset: Channel your inner Goggins—“You are not done when you’re tired, you are done when you’re finished.” Approach each segment with the mindset that you’re getting stronger, even when it hurts.

Conclusion:

Ludvig, your performance in Stockholm showcases your dedication, and I’m excited to see you turn those segments into strengths! Remember, every time you push through a tough workout, you’re not just building muscles; you’re building mental toughness. Let’s keep the momentum going and refine those weaknesses into powerhouses. As you lace up for your next training session, remember: “The only easy day was yesterday.” Keep grinding! 💪💥

With the right focus and determination, I have no doubt you can rise through the ranks. Let’s get to work and unleash your full potential! You’ve got this!

Stay motivated, stay fierce, and keep pushing your limits. I’m here to support you all the way. Let’s make the next race even more epic! Remember, I’m the Rox-Coach, and I believe in your journey!