Edvinsson Alexander Hyrox Result

Overall Performance:

Alexander, you put in a solid effort at the 2024 Stockholm Hyrox, finishing with an overall time of 01:20:09, landing you in the top 44% of 556 competitors. That's an impressive feat! Your total running time of 00:38:57 is faster than average, showcasing your strong running profile. However, it looks like you may have started a bit too cautiously with your first running segment, clocking in at 00:04:31, which is 00:08 slower than average. It’s essential to find that sweet spot at the beginning—too slow and you lose momentum, too fast and you burn out early. Think of it like a marathon, but with more burpees and less waiting for an Uber at the finish line! 🏃‍♂️💥

In terms of strength versus endurance, you clearly have a runner's edge, but there are areas that require attention to balance your hybrid capabilities. You’ve got the legs to sprint, but some of the strength exercises, like the Ski Erg and Wall Balls, slowed you down. Let’s dig into those segments and turn them into your new power moves!

Segments to Improve:

• Burpees Broad Jump (00:06:05): This was your slowest segment, and we need to turn that into a strength. Focus on explosive power. Integrate drills like burpee box jumps and power cleans. Aim for 3-4 sets of 8-10 reps twice a week. Also, focus on your form—drop low, explode up, and make sure to stick that landing like you’re auditioning for a stunt double role!
• Wall Balls (00:06:32): You were 00:36 slower than average here. Focus on your breathing and rhythm. Incorporate high-rep wall ball workouts into your routine, starting with lighter weights to perfect your form. Gradually increase the weight as you become more comfortable. Try to complete 4 rounds of 15-20 reps. Remember, it’s not just about throwing the ball; it’s about mastering the art of catching it too! 🎯
• Ski Erg (00:04:42): Your time here was 00:21 slower than average. You need to focus on technique. Incorporate interval training on the Ski Erg, alternating between high-intensity and recovery periods. For example, 30 seconds of all-out effort followed by 30 seconds of rest, repeated for 10 rounds. This will help increase your power and endurance. Think of it like hitting the slopes without worrying about falling on your face!
• Rowing (00:04:58): Slowed down by 00:18 compared to average? Let’s fix that! Focus on proper rowing form to maximize efficiency. Incorporate 500m time trials into your training to build speed and endurance. Aim for 3-5 rounds, resting as needed. Rowing is all about that rhythm; pretend you're in a boat race, and you’re trying to beat the guy in the kayak next to you!

Race Strategies:

• Pacing: Start strong but controlled. Aim to hit your first two laps at a pace you can maintain, rather than starting too slow. A good goal is to be within 2-3 seconds of your average pace on those first runs.
• Transitions: Your Roxzone time of 00:06:17 suggests some room for improvement. Practice quick transitions between exercises. Set up mock races in training to simulate the real event and reduce downtime. Remember, every second counts—like the last cookie in the jar!
• Mindset: Keep your head in the game. When the going gets tough, repeat affirmations like, “I am strong, I am capable, and I am Alexander!” Visualize crossing that finish line like a champion. You’re not just racing; you’re conquering! 💪

Conclusion:

Alexander, your performance at Stockholm was commendable, but now it’s time to harness that potential and transform those weaknesses into strengths. Remember, “It’s not about being the best; it’s about being better than you were yesterday.” Embrace the grind, focus on those segments that need work, and you’ll see the fruits of your labor on race day. Keep pushing those limits, and don’t forget to enjoy the journey. After all, a little sweat now means a lot less regret later! Let’s get to work and crush those goals in the next Hyrox event! You’ve got this! 🏆

Stay strong and keep hustling,

The Rox-Coach