Friedlander Eric Hyrox Result

Overall Performance:

Eric, congratulations on your performance at the 2024 Stockholm Hyrox! Finishing 233rd overall out of 1095 athletes puts you in the top 21%—that’s no small feat! You also ranked 43rd in your age group, which shows that you’re competing with some serious talent. Your overall time of 1:13:17 indicates a strong effort, but there are areas where we can push further to unlock your full potential.

Your pacing analysis reveals that you started off a bit too fast in Running 1, which may have contributed to your slower overall running time. With a total running time of 38:02, you're about 59 seconds slower than average, indicating that while you have a solid runner profile, there’s room to focus on endurance and strength. Your best lap of 4:35 is impressive, but let's harness that speed and combine it with some strategic pacing for the other segments.

Segments to Improve:

Here are the segments where you can enhance your performance:

• Running Total (2:28 slower than average):
  • Drills: Implement interval training sessions where you alternate between sprinting and jogging. Start with 4x400m sprints at 90% effort, followed by 400m at an easy pace. Gradually increase the number of intervals and reduce the rest time.
  • Long Runs: Incorporate a weekly long run at a consistent pace to build endurance. Aim for 10-12 miles at a comfortable pace, focusing on maintaining a steady heart rate.
• Sled Pull (34 seconds slower than average):
  • Technique Correction: Focus on your grip and body position. Make sure to keep your core tight and lean slightly back to engage your hamstrings effectively.
  • Strength Training: Add heavy sled drags to your routine. Work on pulling the sled with varied weights, focusing on explosiveness. Perform sets of 4-6 pulls for 20-30 meters.
• Farmers Carry (30 seconds slower than average):
  • Grip Strength: Incorporate exercises like dead hangs from a pull-up bar and farmer's carries with progressively heavier weights. Aim for 3 sets of 40 meters with challenging weights.
  • Form Focus: Always maintain an upright posture during carries. Engage your core and keep your shoulders back to improve stability and speed.

Race Strategies:

• Pacing Strategy: Start the race at a controlled pace, especially in the first two running segments. Aim for a heart rate that allows you to sustain energy throughout the race rather than burning out too quickly.
• Transition Efficiency: Work on your transitions between exercises. Practicing quick changes and having a game plan for what you need to do next can shave precious seconds off your roxzone time. Think of it as a pit stop in a race car—smooth and fast!
• Visualize Success: Before the race, visualize each segment and how you want to feel during and after. This mental preparation can give you the edge you need when the going gets tough. Remember, "It's not the will to win that matters—everyone has that. It's the will to prepare to win that matters." (Paul Bryant)

Conclusion:

Eric, the path to improvement is paved with dedication and grit. You're in an exciting position to elevate your game. With focused training on the segments you need to improve and strategic pacing, you can transform your weaknesses into strengths. Remember, “You are never too old to set another goal or to dream a new dream.” (C.S. Lewis) Keep pushing your limits and embracing the grind! 💪

Stay committed, stay strong, and let’s make the next Hyrox your best one yet! If you can embrace the discomfort, you'll find that the only way out is through. Now, go crush those training sessions and show that course what you’re made of! 🚀 The Rox-Coach is here for you every step of the way.