Almén David Hyrox Result

Overall Performance:

David, you put in a solid effort in the 2024 Stockholm Hyrox competition! Finishing in 1:23:49 places you in the top 49% overall and 52% in your age group. That's no small feat among 1,096 competitors! Your total running time of 37:47 is a standout, coming in 4:07 faster than average. This indicates you have a strong running profile, which is great for your overall performance. However, we need to address some of those segments where you lost time, particularly in strength-based exercises, which could amplify your overall performance even more. Your pacing in the first running segment was aggressive, perhaps too much so, as you launched off at 3:55. A little too fast for a Hyrox! It’s like starting a marathon at sprinting speed—exciting, but you can end up out of gas before the finish line. Balancing your speed and strength will be key moving forward. Let's dig into the specifics and turn those weaknesses into strengths!

Segments to Improve:

You've identified several segments where performance could be optimized. Here’s a closer look:

• Sandbag Lunges (06:41) - This was your slowest segment, ranking in the 83rd percentile. Focus on your form to ensure you're engaging your core and using your legs effectively. Implement these drills:
• Weighted Lunges: Start with bodyweight, then gradually add weight. Aim for 3 sets of 10 reps per leg.
• Walking Lunges: This helps with balance and endurance. Use a moderate weight and aim for 20-30 steps.
• Burpees Broad Jump (06:34) - Ranked 74th percentile. This segment needs some speed work. Incorporate:
• Burpee Intervals: Perform burpees for 30 seconds, rest for 30 seconds, repeat for 10 rounds. Focus on explosive movement.
• Broad Jump Drills: Work on your jumping technique with 3 sets of 8 jumps, focusing on landing softly and maintaining form.
• Wall Balls (07:00) - At 60th percentile, we can tighten that up. Try:
• Wall Ball Technique: Focus on a smooth squat and explosive throw. Aim for 3 sets of 15-20 reps.
• Core Strengthening: Planks and medicine ball rotations will help improve your stability during the movement.
• Sled Push (03:01) and Sled Pull (05:01) - These are essential strength elements. Here’s how to boost performance:
• Weighted Sled Drags: Include these in your training, aiming for 4 rounds of 40 meters.
• Pushing Progression: Start with lighter weights to ensure form, then progressively increase the load. 4 sets of 20 meters should be your aim.

Race Strategies:

Now that we’ve identified the areas for improvement, let’s talk about strategies to implement during your next race:

• Pacing: Start with a moderate pace on the first run. You can always pick it up later once you're warmed up. Think of it like a fine wine—better when it breathes a little!
• Transitions: Focus on minimizing your roxzone time. Practice quick transitions in training, treating them like a mini-race. A smooth transition is like a well-oiled machine—efficiency is key!
• Breathing Techniques: Use controlled breathing during strength segments. It will help you maintain energy and focus. Inhale on exertion, exhale on recovery. It’s like finding your Zen amidst the chaos!

Conclusion:

David, you have the heart of a warrior and the speed of a gazelle—now we just need to balance that with some serious strength training! Remember, as David Goggins says, "You are never done. You can always do more!" Keep pushing your limits, refining your skills, and embracing the grind. You’ve got this! Next time, let’s bring those numbers down and watch you climb the ranks. And remember, if you ever feel like quitting, just think about those burpees waiting for you after the race! 💥💪

Stay strong, stay focused, and let’s elevate your game to the next level. You’re not just competing; you’re building a legacy. Keep it up, champ!

— The Rox-Coach