Engström Andreas Hyrox Result

Overall Performance:

Andreas, you put in a solid effort at the 2024 Stockholm Hyrox! Finishing with an overall time of 01:29:50 places you in the top 64% of a competitive field. That’s no small feat! Your total running time of 42:50 is 1:35 faster than average, clearly showcasing your strengths as a runner. However, your pacing shows a bit of inconsistency. Starting off with a blistering 4:29 in Running 1—a great way to catch the crowd’s attention—may have set you up for a bit of a rollercoaster later on. You’ll want to find that sweet spot between speed and sustainability, especially as it seems your strength in running can sometimes overshadow your performance in strength-based exercises.

All in all, you’ve got the running profile down, but it’s time to beef up your strength game. Remember, Hyrox is a hybrid race; think of it as a buffet where you need to eat everything—can’t just fill up on dessert! 🍰

Segments to Improve:

Let’s dive into the segments that need a little TLC. Here are your weakest links and how to turn them into your strongest assets:

• Farmers Carry (3:07) - This was your slowest segment, and it’s crucial for grip strength and core stability. To improve:
  • Farmers Walks: Incorporate heavy farmers walks into your routine. Aim for 4 sets of 40 meters with weights that challenge you. Keep your core tight and shoulders back.
  • Deadlifts: Work on building your overall posterior chain strength. Progressive overload is your friend here; start with manageable weights and increase as you get stronger.
• Sandbag Lunges (5:46) - Lunges are a killer for endurance and strength. Let’s work on that:
  • Weighted Lunges: Add weight to your lunges. Start with a moderate load and focus on form; aim for 4 sets of 10 reps per leg, progressively increasing the weight.
  • Split Squats: These can help isolate the strength in each leg. 3 sets of 8-10 reps can work wonders.
• Sled Push (3:26) - This segment is all about leg drive and core engagement. To improve:
  • Sled Drags and Pushes: Increase your sled work volume. Aim for 5-6 sets of 20-30 meters, focusing on explosive movement and keeping that core engaged.
  • Leg Press: Strengthen your leg drive with heavy leg presses. Work towards 4 sets of 8-10 reps with challenging weights.
• Rowing (5:18) - This is where you can really make gains. Rowing efficiently can save you time:
  • Interval Training: Incorporate high-intensity interval sessions on the rower. For example, 30 seconds of all-out effort followed by 30 seconds of rest, repeated for 10 rounds.
  • Technique Drills: Focus on your form. Get someone to film your rowing; small adjustments can lead to big improvements in efficiency.

Race Strategies:

Now that we’ve identified the segments to work on, let’s talk race strategy. Here’s how to approach your next Hyrox with a winning mindset:

• Pacing: Start with a more controlled pace in your first two runs. You don’t want to burn out before you hit the strength segments. Aim for a heart rate that allows you to maintain a conversation, at least for the first half.
• Transitions: Your Roxzone time (8:44) is slower than average. Work on quick transitions in training. Set up mock races where you practice moving from one exercise to another without losing focus or wasting energy.
• Stay Focused: Maintain a positive mindset throughout the race. Remember, "The only way to deal with the challenge is to face it head-on." Your mental game can be as strong as your physical one!

Conclusion:

Andreas, you’re on the right track, and with focused training and strategic racing, you can elevate your performance even further. “You are your only limit.” So push through those barriers, and don’t hesitate to embrace the grind. Remember, every drop of sweat is just your body crying tears of joy for the strength you’re gaining! 💪

Keep your head up, stay hungry, and let’s crush the next race! The Rox-Coach believes in you! 🏆