Nilsson Fredrik Hyrox Result

Overall Performance:

Fredrik, congrats on your performance at the 2024 Stockholm Hyrox! You finished with an overall time of 01:19:58, placing 422nd overall and 35th in your age group. That's solid work, especially in a field of over 1,000 competitors! With a total running time of 38:58, you definitely have a runner's edge—1:15 faster than average, which is impressive! Your pacing during the race shows you started strong with your first run but settled into a rhythm that allowed you to maintain a good pace across the board.

However, there are some areas where you can definitely improve. Your performance in strength segments like Wall Balls and Sled Push suggests that while you can fly on foot, your strength training needs a bit more focus. Remember, Hyrox is all about being a well-rounded athlete—kind of like being a Swiss Army knife, but with more burpees and less corkscrew action! 🏆

Segments to Improve:

• Wall Balls (00:06:43): This segment took a significant toll on your time, coming in 49 seconds slower than average. To improve this, focus on:
  • Technique: Ensure your squat is deep enough and that you're using your legs to drive the ball upward. Focus on maintaining a consistent rhythm.
  • Drills: Incorporate sets of wall ball shots, aiming for 15-20 reps per set. Pair these with a squat routine (air squats, goblet squats) to build leg strength.
  • Intervals: Combine wall balls with short runs (e.g., 200m run followed by 15 wall balls) to simulate race conditions and improve your endurance under fatigue.
• Sled Push (00:02:58): Your sled push was 15 seconds slower than average.
  • Technique: Focus on your body positioning—keeping your hips low and using your legs to drive. Avoid leaning too far forward.
  • Drills: Start with lighter weights and perform multiple sets of 20 meters, gradually increasing the weight as you improve. Mix in some resistance band work to strengthen your pushing muscles.
  • Strength Training: Incorporate leg presses and lunges into your routine to build the necessary leg power for the sled push.
• Burpees Broad Jump (00:04:46): You were 2 seconds faster than average, but there’s room for improvement.
  • Technique: Focus on explosive movement during the jump. Practice the transition from burpee to jump to maximize efficiency.
  • Drills: Implement a circuit that includes burpees followed by broad jumps (5-10 reps each) to build endurance and explosiveness.
  • Plyometrics: Incorporate box jumps and jump squats to enhance your explosive power and endurance for this segment.

Race Strategies:

• Pacing: Start strong, but not at a sprint. Maintain a solid effort through the running segments to ensure you have enough gas left for the strength challenges ahead.
• Transition Times: Work on your transition speed. Aim to minimize downtime between exercises. A quick drink, a deep breath, and let's get back to it! Consider practicing transitions during your training sessions.
• Nutrition: Fuel properly before and during the race. Don’t forget to hydrate! As they say, “Failing to prepare is preparing to fail.”

Conclusion:

Fredrik, you have a solid foundation with your running ability, but it’s time to level up your strength in the game. Remember, "You are your only limit." So push those limits, embrace the grind, and turn those weaknesses into strengths! 💪

Keep your head up, train smart, and remember: every rep, every mile, every drop of sweat is a step toward your goals. Let’s get to work; the next race is just around the corner, and I can’t wait to see you crush it! You've got this! 💥

Stay strong, stay motivated! - The Rox-Coach