Edsås Erik Hyrox Result

Overall Performance:

Erik, first off, congrats on finishing in the top 9% overall and 13% in your age group at the 2024 Stockholm Hyrox! That’s no small feat! Your overall time of 01:07:19 demonstrates a solid performance, especially since your total running time of 00:33:16 is a whole minute faster than average. You’ve clearly got the heart of a runner—while you’re out there crushing it on the track, you might want to keep an eye on your strength game. Your pacing in the first running segment was lightning fast at 00:03:38, but it looks like you might have overcooked the first mile a little, leading to some slower splits later on. Remember, it’s a marathon, not a sprint! 💨

Based on your performance profile, you’re showing signs of being a stronger runner, so let’s harness that speed while also buffing up your strength to get you across the finish line even faster next time. Now, let’s dive into the nitty-gritty!

Segments to Improve:

Here’s where we can turn those weaknesses into strengths:

• Burpees Broad Jump (00:04:03): This segment was notably slower than average, costing you precious time. Focus on explosive movements. Incorporate Burpee Box Jumps into your routine to improve power and coordination. Aim for sets of 10-15 with a focus on speed and form. Also, try Broad Jump Drills where you focus on jumping as far as possible while keeping a steady cadence.
• Sled Pull (00:03:57): This segment was 00:14 slower than average. To improve, work on your pulling technique and strength. Add Heavy Rope Pulls and Resistance Band Sled Drags to your training. Focus on maintaining a strong core and keeping your hips low to maximize power output.
• Wall Balls (00:04:54): Slower than average by 00:10 means it’s time to get those quads burning! Incorporate High-Rep Wall Ball Sets with added weight if you can. Work on your squat depth and ensure you’re driving through your heels. Remember, your aim is to get that ball up high while keeping your form sharp!
• Roxzone (00:05:43): Spending over a minute longer than average here suggests you may have taken extra time between exercises. This can be improved by enhancing your overall fitness and agility. Incorporate Transition Drills where you practice moving quickly from one exercise to another. You could also simulate race conditions in training to get used to the flow of transitions.

Race Strategies:

For your next race, let’s implement some strategies to optimize your performance:

• Pacing: Start strong, but keep an eye on your heart rate. A good rule of thumb is to aim for a pace that feels sustainable, not like you’re chasing the ice cream truck. You’ve got the speed, but let’s not burn out too early!
• Transitions: Practice your transitions as much as your exercises. Smooth, quick transitions can save you a lot of time. Think of them like a pit stop in F1—quick in, quick out! 🏎️
• Mindset: During the race, keep your focus on the process. Use positive affirmations like “I am strong, I am fast, I am unstoppable!” to keep your spirits high. Remember, you’re not just racing against others; you’re racing against your previous self!

Conclusion:

Erik, you’ve shown tremendous potential, and with some targeted training and strategic adjustments, you can elevate your performance even further. Remember, “It’s not about being the best. It’s about being better than you were yesterday.” So, let’s get to work on those areas of improvement and transform them into your new strengths. You’ve got this! 💪

And hey, if anyone asks why you’re so focused, just tell them you’re in a committed relationship with your goals. Keep pushing, keep grinding, and let’s smash that next race! I’m here cheering you on—The Rox-Coach!