Blomgren Anders Hyrox Result

Overall Performance:

Anders, you put in a solid effort in the 2024 Stockholm Hyrox, finishing strong with an overall time of 01:27:39, ranking 643 out of 1096 athletes. That's impressive, especially considering you landed in the top 58%! You're showing a commendable ability as a runner, with a total running time of 00:43:23, which is 00:11 faster than average. This suggests you have a runner's profile, but there's definitely room to enhance your strength performance. Your pacing strategy, however, may need some recalibration. You started off a bit slower than average in the first running segment, which might have affected your overall rhythm. Next time, let’s find that sweet spot between not going out too hot, but also not leaving gas on the table!

Segments to Improve:

Now, let's zero in on where we can tighten up your game. Here are the segments that stood out as opportunities for improvement:

• Sled Pull: 00:05:14 (slower than average by 00:11)
• Running 1: 00:04:59 (slower than average by 00:18)
• Roxzone: 00:08:38 (slower than average by 01:34)

### Sled Pull Improvement

The Sled Pull is a beast, and it looks like it put the brakes on your momentum. To improve here, focus on strength training for your legs and core. Here’s a plan:

• Weighted Sled Drags: Incorporate heavier sled drags in your training. Aim for 3 sets of 20-30 meters, pushing hard to replicate race conditions.
• Deadlifts: Build that posterior chain! Perform 3 sets of 6-8 reps with a weight that challenges you while keeping form strict.
• Core Work: Planks and side planks for core stability (3 sets of 30-60 seconds each). A strong core will help transfer power more effectively during the sled pull.

### Running 1 Improvement

For the first running segment, it’s crucial to find your pace. You may start off feeling fresh, but remember, it’s a marathon, not a sprint! Try this:

• Tempo Runs: Include 1-2 sessions a week where you run at a pace slightly faster than your goal race pace for 20-30 minutes.
• Interval Training: Incorporate 400m repeats at a fast pace with rest intervals. This will help you build speed and endurance simultaneously.
• Pacing Strategy: Practice negative splits during your longer runs; start slower and aim to finish strong. This will help you mentally prepare for pacing during races.

### Roxzone Improvement

The Roxzone is where champions are made—or broken. You spent a little too much time resting or transitioning here. Let’s streamline that:

• Transition Drills: Create a mock race environment where you practice transitioning between exercises with minimal downtime. Time each transition and try to beat your best!
• Overall Fitness: Incorporate full-body workouts that combine strength and cardio to enhance your overall fitness level. Think circuits that elevate your heart rate while working multiple muscle groups.
• Mindset Training: Visualize your transitions and how you can improve. Remember, “It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” - Paul “Bear” Bryant

Race Strategies:

When you hit the race again, keep these strategies in mind:

• Warm-Up: Ensure a proper warm-up to get your body primed and ready. A good warm-up can make a world of difference in your first running segment.
• Set Transition Goals: Have specific time frames in mind for each transition. Treat transitions like mini-races in the race; they can make or break your overall time.
• Stay Hydrated: Don’t underestimate hydration. A little water can go a long way, but don’t drown yourself! 💦
• Positive Self-Talk: Keep your mind in the game. If you start to feel fatigue setting in, remind yourself of your training and strengths. “When you think you can’t, just remember: you can!”

Conclusion:

Anders, you’ve got the endurance that many dream about, and with a bit of focused training on the strength aspects, you’ll be pushing those sleds like they’re made of feathers. Remember, “You’re not here to be average; you’re here to be awesome!” Keep grinding, stay committed, and let’s turn those weaknesses into strengths. The next race is just around the corner, and I believe in you! 💪💥

Now, get out there and show the world what you’re made of! You’ve got the heart of a lion, and I’m here to help you unleash it. This is The Rox-Coach, and I’m ready to see you crush your next Hyrox challenge! 🏆