Backlund Johan Hyrox Result

Overall Performance:

Johan, your performance at the 2024 Stockholm Hyrox was impressive, landing you in the top 30% overall and the top 15% in your age group! That's no small feat—so take a moment to soak that in! With an overall time of 01:16:44, you showed strength, determination, and a competitive spirit that is commendable. However, it’s clear that your race pacing could use some fine-tuning. Your total running time of 00:38:57 indicates you're more of a runner than a strength athlete at this point. While your running is solid, it’s about time to balance that with some serious strength training. Your first running segment was a bit fast, which may have left you a little fatigued for the latter parts of the race—something to consider for future races.

Segments to Improve:

Let’s break down those segments where there’s room for improvement:

• Wall Balls (00:05:46): This segment was 00:09 slower than average, and it’s critical for enhancing your cardiovascular endurance and leg strength.
  • Drill: Incorporate wall ball drills into your routine. Start with three sets of 15 reps, focusing on form—keep that core tight and drive through your legs!
  • Technique: Pay attention to your squat depth; a shallow squat can lead to inefficiency. Aim for a full squat with each rep.
• Burpees Broad Jump (00:04:44): This was 00:13 slower than average. Burpees should be a powerful movement, so let’s get that explosive energy back!
  • Drill: Practice “burpee broad jumps” specifically. Set a timer for 10 minutes and aim for maximum reps, ensuring you explode off the ground each time.
  • Form Correction: Focus on landing softly to absorb the impact, and keep your hips low during the burpee—this will help maintain speed.
• Sandbag Lunges (00:04:39): You were 00:13 slower here, which suggests strength endurance might be lacking.
  • Drill: Incorporate heavy lunges into your training, increasing the weight gradually. Aim for 4 sets of 8-10 reps per leg with a sandbag.
  • Technique: Ensure your knee doesn’t extend past your toes to protect your joints.
• Roxzone (00:06:16): This segment was 00:37 slower than average, indicating that your transition time needs improvement.
  • Strategy: Practice transitioning between exercises in training. Time yourself and aim to reduce this incrementally.
  • Overall Fitness: Incorporate circuit training to mimic race conditions—this will help improve your overall fitness and speed.

Race Strategies:

For your next race, consider these strategies:

• Pacing: Start strong, but don’t sprint out of the gate. Keep your first run segment consistent with your average performance. Aim for a pace that feels sustainable, allowing you to maintain energy for the latter exercises.
• Transition Time: During training, simulate race conditions to practice quick transitions. Set up a mini Hyrox course and time your transitions between exercises.
• Mindset: Keep a strong mental game! Use positive self-talk during tough segments. Remember, “It’s not about being the best; it’s about being better than you were yesterday.”

Conclusion:

Johan, you’ve got the potential to move up in the ranks with some focused training on your weaknesses. Remember, “You are never out of the fight until you stop fighting.” Embrace the grind, and don’t shy away from pushing your limits. Every rep you complete is one step closer to your goals. Stay committed to improving your strength while maintaining your running prowess, and you’ll be a force to reckon with in the next Hyrox event! Keep smashing those goals, and let’s get ready to crush your next race together! 💪💥🏆

Stay strong, stay motivated—this is just the beginning!

Your Rox-Coach,

Rox-Coach