Axholt Andreas Hyrox Result

Overall Performance:

Andreas, first off, congrats on finishing strong in the 2024 Stockholm Hyrox event! Ranking 406 overall out of 1096 athletes puts you in the top 37%, and landing 61st in your age group is a solid effort in a competitive field! Your overall time of 01:19:25 is commendable, especially with a total running time of 00:36:10, which is 3:49 faster than average. You have a runner's profile, my friend, which means you've got the speed to take the lead on the track!

However, let’s analyze your pacing. Your first running segment (00:03:45) was a bit on the fast side, landing in the 18th percentile. While it’s great to start strong, we need to ensure that you don’t burn out too quickly. The 4th running segment was slower (00:04:39), indicating potential fatigue as you progressed through the race. This suggests that while you excel at running, you might need to balance that with strength training to support your stamina across all segments. Remember, it’s a marathon, not a sprint—even if it feels like a 1,000-meter dash! 🏃💥

Segments to Improve:

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

• Sandbag Lunges (00:05:57): This was your slowest segment, ranking in the 71st percentile. To improve, focus on your form and strength in your legs and core. Incorporate weighted lunges, focusing on depth and control, while maintaining an upright posture. Try doing 3 sets of 10-12 reps, using a weight that challenges you but allows for good form.
• Burpees Broad Jump (00:05:57): This segment was 1:11 slower than average. Burpees can be a killer, but they’re also a great full-body workout. To boost your efficiency, break it down. Practice the burpee separately and improve your explosive power with box jumps. Aim for 4-5 sets of 8-10 burpees followed by broad jumps for distance, working on your transition speed.
• Wall Balls (00:06:06): This segment was also slower than average. Make sure you’re using your legs to drive the ball up, rather than relying on your arms. Incorporate wall ball practice into your routine, aiming for high reps (e.g., 3 sets of 15-20) and focusing on a smooth, consistent rhythm. Consider adding some squat variations to build strength at the bottom of the movement.
• Farmers Carry (00:02:27): Ranking in the 70th percentile means you can step up here! Strengthen your grip and core by incorporating heavy carries into your training. Work with kettlebells or dumbbells, aiming for longer distances (e.g., 30-50 meters) to build endurance. Aim for 3-4 sets of 50 meters, focusing on maintaining proper posture throughout.
• Sled Push (00:02:57) and Sled Pull (00:04:29): These segments were also trailing behind the average. Work on your pushing and pulling mechanics; ensure your body is low and your weight is centered. Include specific sled workouts, alternating between pushing and pulling for 20-30 meters, 3-4 times with adequate rest in between. This will boost your strength and efficiency.

Race Strategies:

For your next race, let's focus on a strategic approach:

• Pacing: Start strong but control your initial speed. Aim to maintain a 5-10 second slower pace in the first running segment. Think of it as a warm-up for your legs while allowing your body to adapt to the exertion.
• Transitions: Your Roxzone time was 6:27, which is on the slower side. Practice quick transitions in training. Consider doing mock races where you simulate transitioning between exercises to build familiarity and speed.
• Mindset: Embrace the pain! As Goggins says, “Suffering is the true test of life.” Lean into the discomfort during those tough segments, and remind yourself that every rep, every step is a step toward greatness. 💪

Conclusion:

Andreas, you’ve laid a solid foundation with your running speed, but to fully unlock your potential in Hyrox, it’s time to blend that with some serious strength work. Remember, champions aren’t born; they’re made in the training room. You have what it takes to elevate your game—now it’s just about putting in the work. Embrace the grind, and let's turn those segments into strengths!

Keep pushing your limits, and remember: “You are your only limit.” Let’s crush the next race like a sandbag under your foot! Stay strong, stay motivated! The Rox-Coach is here for you! 💥🏆