Andersson Mikael Hyrox Result

Overall Performance:

Mikael, first off, congrats on finishing 38th overall and 7th in your age group! That puts you in the top 22% of 168 athletes, which is no small feat. Your total time of 01:08:23 is impressive, especially with a total running time of 00:30:44—02:48 faster than average! You've clearly got a runner's profile, and it shows through your consistently strong splits. Your pacing was on point for the most part, particularly in the first few runs where you really set the tone. However, there were a few segments where the wheels seemed to wobble a bit, particularly with the Wall Balls and Burpees Broad Jump. Remember, every second counts in Hyrox, and you’ve got the potential to shave minutes off your total with a few tweaks.

Segments to Improve:

Now, let's dive into those segments that need some TLC:

• Wall Balls (00:07:23) - Ouch! That time is 02:06 slower than average, and it’s killing your overall momentum. Focus on your form and rhythm. Aim for:
• Drills: Wall Ball Ladder - Start at a moderate height and gradually increase as you get comfortable. This will build strength and endurance.
• Form Correction: Use a consistent squat depth to maintain energy. Try to catch the ball at a similar height each time to develop a rhythm.
• Endurance: High-Rep Wall Balls - Set a timer for 5 minutes and go for as many reps as you can. This will help you get used to the fatigue.
• Burpees Broad Jump (00:04:00) - You were 42% slower than average here, which can really drag down your overall time. Let’s make those burpees more efficient:
• Drills: Burpee to Box Jump - Use a box to focus on your explosive power. This will help you transition faster into the jump.
• Form Correction: Keep your feet wide on the jump to land safely and maintain momentum.
• Endurance: Tabata Burpees - 20 seconds of burpees, 10 seconds rest. Repeat for 8 rounds. This will increase your stamina and speed.
• Sandbag Lunges (00:04:27) - You’re 27 seconds slower than average here. Let’s build your strength and overall conditioning:
• Drills: Weighted Lunges - Focus on form first. Start with bodyweight, then gradually add weight. Aim for 3 sets of 10 reps each leg.
• Form Correction: Keep your torso upright to engage your core and avoid fatigue.
• Endurance: Lunge Matrix - Forward, backward, and lateral lunges for a total of 10 minutes. This will enhance your overall leg strength.

Race Strategies:

For your next race, consider these strategies:

• Pace Yourself: Your first run was too fast. Aim to start about 5-10 seconds slower than your ideal pace to conserve energy for the later segments.
• Transitions: Your Roxzone time (00:05:00) is a bit slower than average. Work on getting in and out of exercises efficiently. Use the time between exercises to hydrate and breathe, but don’t let it turn into a coffee break! 🏃‍♂️
• Focus on Weaknesses: Prioritize practicing your lagging segments in training. Create a mini-race simulation where you only focus on those areas to build confidence.

Conclusion:

Mikael, you’ve got the talent, the speed, and the potential to climb even higher in the ranks. Remember what Goggins says: “You are not going to die. You just have to get uncomfortable.” Embrace that discomfort, work on those weaknesses, and you’ll see the results. Keep your head up and those legs moving; you’re already a part of the elite crowd. Let’s turn those weaknesses into strengths and get you storming through those Hyrox events like a freight train! 💥🏆

Stay strong, stay focused, and let’s crush those next goals together!

— The Rox-Coach