Dahlström Anders Hyrox Result

Overall Performance:

Anders, you put on a solid performance in Stockholm, finishing with a time of 01:39:44 and ranking in the top 81% overall. That's no small feat among 1,096 competitors! Your total running time of 00:47:57, which is 00:42 faster than average, showcases your strength as a runner. You clearly have a runner's profile, which means we need to work on building your strength to maximize your overall performance. Your pacing was a bit on the aggressive side, especially in the early segments, which may have cost you some stamina later in the race.

While your best running lap time of 00:05:13 is impressive, your slower times in the latter segments suggest that we need to find a balance. The goal here is to transform those explosive starts into sustained energy throughout the race. Remember, it’s not just about starting strong; it’s about finishing even stronger! 💪

Segments to Improve:

Let's zero in on the segments where you can make the most impact:

• Burpees Broad Jump: 00:08:02 (01:26 slower than average)
• Farmers Carry: 00:02:53 (00:21 slower than average)

Burpees Broad Jump

This segment was a major time sink for you. To improve here, focus on:

• Technique: Ensure you are landing softly and using your arms to propel yourself forward. A common mistake is to jump too high instead of focusing on distance.
• Drills: Incorporate 5 sets of 10 burpees followed by a broad jump for distance every week. Rest 1 minute between sets to maintain intensity.
• Strength Training: Add plyometric exercises like box jumps and jump squats to your routine. These will help you develop the explosiveness needed for a powerful jump.

Farmers Carry

Your time here could be improved with some targeted strength work:

• Grip Strength: Farmers carries are all about grip! Focus on heavy carries – use 70-80% of your max deadlift for 4 x 20 meters. This should be done once a week.
• Core Stability: Incorporate exercises like planks with weight (30 seconds with a kettlebell on your back) and side carries to build stability.
• Technique Focus: Ensure your posture is correct when performing the carry; shoulders back and core engaged. This will help you carry heavier for longer without fatiguing.

Race Strategies:

Implementing effective strategies during the race can make a world of difference:

• Pacing: Start with a slightly more conservative pace. Aim for a consistent effort rather than an aggressive sprint. Your body will thank you in the later stages.
• Transitioning: Focus on reducing your roxzone time. Practice quick transitions in training. Set up a mini-course where you switch between exercises with minimal downtime.
• Nourishment: Make sure to fuel properly before and during the race. Simple carbs can help maintain your energy levels. Hydration is key – but don’t overdo it right before your run! You don’t want to be the one making a splash on the course. 😄

Conclusion:

Anders, it's clear you have a solid foundation to build on. To quote David Goggins, "You are not going to find your best self until you go through the pain." Embrace the grind because the effort you put in today will pay off tomorrow. Your runner's profile gives you a strong advantage; let's capitalize on that while building up your strength to become a true hybrid athlete. You’ve got this! Remember, Hyrox is not just a race; it’s a test of character! 🏆

Keep pushing, keep grinding, and keep that spirit high! I'm here to help you every step of the way. Let's turn those weaknesses into strengths and get you ready to crush your next Hyrox! 💥

- The Rox-Coach