Mattsson Mattias Hyrox Result

Overall Performance:

Mattias, you tackled the 2024 Stockholm Hyrox with grit and determination, finishing in 01:33:27. That's a solid time that places you in the top 72% overall, and in the top 65% of your age group. Your total running time of 42:38 is impressive—3:27 faster than average—indicating that you've got a runner's profile. Just remember, while speed is your friend, it shouldn't be your only focus. Your pacing seemed to start strong, but there were a few areas where you could have dialed it back or pushed harder, especially in those middle running segments. You did a commendable job keeping your pace under control, but there’s room for improvement in your transitions and strength segments. 🏆

Segments to Improve:

Your race could have been even more stellar if we put a spotlight on some segments that need work:

• Wall Balls (00:09:18): This was your longest segment and a significant time sink, coming in 1:55 slower than average. Focus on form, depth, and rhythm. Practice sets of 10-15 reps with a light ball to master your technique before loading up. Incorporate a pyramid scheme workout (e.g., 1 rep, 2 reps... up to 10, then back down) to build endurance and efficiency.
• Sled Pull (00:06:00): Here, you took 34 seconds longer than average. Work on your grip and body positioning. Pulling from a low squat position can save energy. Add in sled pulls twice a week, focusing on explosive starts and maintaining a steady pace. Try intervals of 20-30 meters to simulate race conditions.
• Ski Erg (00:05:04): A 31-second deficit means you can push harder here. This machine is all about technique. Work on your hip hinge and use your legs more. Implement 3x1000m intervals at race pace, with rest in between to build endurance and power.
• Sandbag Lunges (00:05:50): Coming in 10 seconds slower than average, this is a good opportunity to build strength and stability. Use weighted lunges in your training, focusing on keeping your torso upright and driving through your front heel. Incorporate lunge variations like reverse lunges and walking lunges in your routine.

Race Strategies:

Going forward, let’s nail down some strategies for race day:

• Pacing: Given your running strength, start conservatively to avoid burnout in the middle segments. Aim to keep your first running lap under 5:00 and gradually pick up the pace on the last two laps.
• Transitions: Your Roxzone time of 7:57 was slower than average. Practice quick transitions in your training sessions. Consider setting up mock race scenarios where you transition between exercises to build speed and efficiency.
• Mindset: Enter every segment with a strong mental game. Repeat mantras like, "I am stronger than my excuses" to keep pushing through. Remember, every second counts, and staying mentally tough is just as important as physical strength!

Conclusion:

Mattias, you're on the right track with a solid foundation in running, but it's time to balance that out with some serious strength work. Think of Hyrox as a buffet; you wouldn't just fill your plate with desserts, right? Mix in those vegetables (strength training) to complement your sweet running skills! Remember, “You can’t hurt me.” Each workout is a step closer to your best performance. 💪 Keep pushing, keep improving, and let’s turn those weaknesses into strengths. The next race is just around the corner, and I want you to crush it like a pro! 💥

Stay strong, stay focused, and let’s keep the momentum going!

Your Rox-Coach,

Rox-Coach