Malström Filip Hyrox Result

Overall Performance:

Filip, first off, a big shoutout for your performance at the 2024 Stockholm Hyrox! Finishing in the top 80% overall and top 84% in your age group is no small feat! Your overall time of 01:39:21 shows that you put in the work, and your effort is commendable. Now, let’s dig deeper into your performance.

Looking at your pacing, it appears you started a bit too fast in the first segment with a 5:10 split. While it's great to have that burst of speed, it may have cost you later in the race, especially evident in your subsequent runs. Your total running time of 49:59 suggests a stronger running profile, but it’s about finding that sweet spot between speed and endurance. In Hyrox, you can’t just be a gazelle; you’ve got to be a hybrid athlete—a gazelle with some serious strength behind it! 🦒💪

Segments to Improve:

• Burpees Broad Jump (7:25) - This segment was your slowest, costing you valuable time. Burpees can be a real killer if not executed efficiently, especially when combined with a jump. To improve here, focus on:
  • Technique Drills: Practice burpee step-overs to build speed and minimize fatigue. Aim for explosive power on the jump, driving your knees up.
  • Strength Endurance: Incorporate EMOM (Every Minute on the Minute) burpees for 10-15 minutes, gradually increasing reps. This builds stamina and explosive power.
• Roxzone (10:07) - A significant area for improvement. The slower transition time indicates room to boost your overall fitness and efficiency. To tackle this:
  • Transition Drills: Set up a mock course and practice transitioning between exercises. Focus on reducing the time it takes to move from one station to another.
  • Cardio Conditioning: Integrate circuit training that mimics Hyrox transitions—alternate between running and strength exercises like kettlebell swings or thrusters.
• Running Segments: While you have a running inclination, you can still improve overall speed and endurance.
  • Interval Training: Incorporate HIIT workouts with 400m sprints followed by recovery jogs. This builds both speed and recovery.
  • Long Runs: Include longer, slower-paced runs (60-90 minutes) to build endurance. Target 70-75% of your max heart rate during these runs.

Race Strategies:

• Pacing Strategy: Start steady, not fast. Keep your heart rate in check for the first half of the race. You want to finish strong; it’s a marathon, not a sprint!
• Segment Focus: Before each new segment, take a moment to visualize what you need to do. Mental rehearsal can boost your performance—think of it as your personal highlight reel! 🎬
• Hydration and Nutrition: Make sure to hydrate and fuel up properly before the race. A well-fed athlete is a powerful athlete. Consider a carb-based snack before the start to keep energy levels high.

Conclusion:

Filip, you’ve shown great potential with your performance. Remember, the only way to truly fail is to give up. As David Goggins says, “You are stopping you. You are giving up instead of getting hard.” Embrace the grind, and know that every drop of sweat is a step toward your goal. Keep pushing your limits, and don’t forget to have fun while you’re at it—after all, fitness is a journey, not a destination. Let’s lace up and get ready to crush those weaknesses into strengths! 💥🏆

Stay strong, stay motivated, and keep hustling. You’ve got this, Filip! The Rox-Coach is here cheering you on! 💪