Eriksson Stephan Hyrox Result

Overall Performance:

Stephan, first of all, let’s take a moment to appreciate your performance at the 2024 Stockholm Hyrox! Finishing 43rd overall puts you in the top 26% of 165 athletes and 12th in your age group is nothing short of impressive. Your overall time of 01:09:14 reflects dedication and hard work. Now, let’s unpack your performance.

Your total running time of 31:55 is 01:55 faster than average, indicating you have a solid runner profile. You started strong, with your first running segment clocking in at 3:29, which is a solid ten seconds faster than average. However, it seems you may have gone a bit too fast out of the gates, evidenced by your 22nd percentile rank for Running 1. This can lead to early fatigue, affecting your performance in the latter segments.

Now, while your running is a strength, your performance in the strength segments, particularly the Wall Balls, Sled Pull, and Sandbag Lunges, indicates there’s room for improvement. Those are the areas where you can bridge the gap between good and great. Remember, “It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward.” Let’s harness this energy and turn those weaknesses into strengths!

Segments to Improve:

Let’s break down the segments where you can enhance your performance:

• Wall Balls (6:21) - This segment was significantly slower than average, landing you in the 46th percentile. Focus on your form and endurance. Aim for 3 sets of 15-20 reps, emphasizing a full range of motion and explosive power. To build endurance, integrate wall ball workouts with short runs (e.g., 400m run followed by wall balls). Start light, and gradually increase your weight as your form and stamina improve.
• Sled Pull (5:02) - You were 10 seconds slower than average here, and your rank reflects it at 27th percentile. To improve, work on your technique and grip strength. Incorporate drills like sled drags, focusing on maintaining a low position and driving through your heels. For added resistance, use bands or a weighted vest during your pulls to build strength without sacrificing speed.
• Sandbag Lunges (4:25) - This was another tough segment, coming in at 32nd percentile. Focus on developing both strength and stability. Perform weighted lunges (front or back) and incorporate split squats for balance. Aim for 4 sets of 10-12 reps per leg. Include dynamic stretching and mobility work prior to your workouts to prevent fatigue during the race.

Incorporating these focused workouts will help you build the necessary strength and endurance to tackle these segments head-on. Remember, “You’re not just here to compete; you’re here to conquer!” 💥

Race Strategies:

Now, let’s talk race day strategies:

• Pacing: Start with a controlled pace in your initial runs. You have the speed; don’t be afraid to let it show, but start at a pace that allows you to maintain energy for the strength segments. Consider practicing your pacing in training runs to find that sweet spot.
• Transition Efficiency: Your Roxzone time (5:43) was slower than average, indicating potential wasted energy or time during transitions. Practice quick transitions in training. Set up a mock race environment where you can practice moving quickly from one segment to another, focusing on minimizing your downtime.
• Mindset: As you approach the challenging segments, keep the mental game strong. Visualize yourself overcoming each obstacle. Remember, “The only easy day was yesterday.” It’s about pushing through discomfort and maintaining the belief that you can conquer each segment.

Conclusion:

Stephan, you’re on the right path with both your running and overall performance. With some focused training on your strength segments and improving your transition times, you’ll be well on your way to breaking into the top ranks. Embrace the grind, keep that competitive spirit alive, and remember to enjoy the journey. “We all have a warrior inside us; it’s time to unleash it!” 🏆

Keep pushing the limits, and let’s make those weaknesses into your greatest strengths. The Rox-Coach believes in you! 💪