Hargedahl Oskar Hyrox Result

Overall Performance:

Oskar, you tackled the 2024 Stockholm Hyrox event with a determination that’s commendable! Finishing in 1:24:49 puts you in the top 52% overall and 58% in your age group. That’s solid, but we know you’re aiming higher! Your pacing strategy had a bit of a rollercoaster vibe—starting off strong with the first run but losing steam later on. The key takeaway here is that while you excel in speed with that impressive best lap of 4:48, your overall running time was 15 seconds slower than the average. This suggests you may need to balance your strength and endurance training to optimize your performance in Hyrox. Remember, it’s not just about running fast; it’s about running smart!

Segments to Improve:

Now, let’s dive into the segments that need some extra love:

• Burpees Broad Jump (6:32): This was your slowest segment, and it cost you 1:37 compared to the average. Burpees can be brutal, especially when you’re gassed, but they’re also a fantastic full-body workout. To improve in this area, focus on:
• Drills: Perform Tabata-style burpees—20 seconds on, 10 seconds off for 8 rounds. This will help with speed and efficiency.
• Form Corrections: Ensure that your jump is powerful and that you land softly to maintain momentum for the next rep.
• Strength Training: Incorporate thrusters (squat to overhead press) to build strength in your legs and shoulders, which will help in maintaining a strong position for your burpees.
• Total Running Time (42:37): This was noticeably slower than average, indicating the need for enhanced endurance. Here’s how to tackle that:
• Long Runs: Schedule one long run each week, gradually increasing your distance to build endurance.
• Interval Training: Integrate intervals into your running routine—30 seconds at sprint pace followed by 1 minute of jogging. This will boost your speed and stamina.
• Brick Workouts: Combine running with strength training. For instance, do a set of sled pushes followed by a run. It mimics race conditions and builds running efficiency under fatigue.

Race Strategies:

Your race strategy can be a game-changer. Here are some specific approaches for your next Hyrox event:

• Pacing: Start with a controlled pace in the first two runs to avoid burning out too quickly. Aim for a steady effort, possibly around 10-15 seconds slower than your best lap time.
• Transitions: Your Roxzone time was 7:03, which is a bit slower than average. Work on your transition efficiency by rehearsing moving quickly between exercises during training.
• Stay Hydrated: Don’t underestimate the power of hydration. A well-hydrated athlete performs better, especially in the later stages of the race.

Conclusion:

Oskar, you’ve got the heart and drive to push through any challenge. Remember what David Goggins says: “Most of us are not living up to our potential. We’re just existing.” You’re not just existing; you’re striving for greatness! Embrace the grind, learn from each race, and keep that competitive spirit alive! You’ve got the potential to turn those weaknesses into strengths. Keep that humor alive too—after all, they say Hyrox is just a fancy way of saying, “I love to suffer while pretending I’m having fun!” 💪💥

Stay focused, keep training, and let’s aim for that next milestone together. You’ve got this!

— The Rox-Coach