Gresseth Fredrik Hyrox Result

Overall Performance:

Hey Fredrik! First off, let’s give you a round of applause for completing the 2024 Stockholm Hyrox! An overall time of 01:23:16 places you in the top 48% of 1096 athletes—nice work! Your total running time of 00:38:02 shows you’ve got some serious speed; that’s 03:35 faster than average. You’ve got a runner’s profile, which means you can really capitalize on that strength! However, your performance indicates a few areas where you can crank up the intensity and improve your overall efficiency. It seems like you may have started out a bit too fast during the early segments, particularly in Running 1 and Ski Erg, which can lead to fatigue later on. By pacing yourself better, you can maintain that speed without burning out too soon. Remember, it's a marathon, not a sprint! (Well, sort of...)

Segments to Improve:

Now, let’s dive into the segments that need some TLC. You’ve got some potential gold mines here to exploit and turn into strengths!

• Burpees Broad Jump (00:06:08): You were 01:04 slower than average, which places you at the 66th percentile. This segment can be a real time-sucker if not executed efficiently. To improve:
  • Drill: Burpee Technique Work - Focus on form. Ensure your jumps are explosive. Practice 3 sets of 10 burpees with a pause at the plank position to reinforce core stability.
  • Strength Training: Box Jumps - Incorporate box jumps to improve explosiveness. Aim for 3 sets of 10 jumps, focusing on landing softly and in control.
• Sandbag Lunges (00:05:44): Another 49 seconds slower than average at the 66th percentile. This is where you can dig deep!
  • Drill: Lunge Variations - Incorporate forward, reverse, and lateral lunges into your routine. Aim for 3 sets of 12-15 reps per leg to build strength and endurance.
  • Form Correction: Keep your chest up while lunging to maintain balance and engage the right muscles.
• Farmers Carry (00:03:04): You were 56 seconds slower than average, placing you at the 91st percentile. Time to strengthen that grip!
  • Drill: Heavy Carries - Use kettlebells or dumbbells to do farmer’s carries over various distances. Aim for 4 sets of 30-50 meters, focusing on posture.
  • Strength Training: Deadlifts - Incorporate deadlifts to build overall strength. 3 sets of 5-8 reps, focusing on form to prevent injury.

Each of these segments is like a puzzle piece in your performance. By refining them, you’ll not only shave off time but also boost your confidence. Remember, even the best athletes can’t have it all; it’s about how hard you work to improve those areas!

Race Strategies:

Fredrik, during your next race, consider these strategies to enhance performance:

• Pacing: Start strong but not at max effort. Aim to hit your goal pace from the start, and save a little energy for the later segments. You want to finish strong, not just start strong.
• Transitions: Focus on quick transitions! Your Roxzone time of 00:08:49 was 02:18 slower than average. Practice switching from one exercise to another efficiently during your training sessions.
• Mindset: Keep a positive mental attitude through the tougher segments. When you feel fatigue creeping in, remind yourself: “Pain is temporary, pride is forever.” Jocko Willink would approve of that mindset!

Conclusion:

Fredrik, you’ve shown impressive running capabilities and a solid foundation in strength. By focusing on your weaker segments and implementing the drills and strategies above, you’ll transform those weaknesses into strengths. Remember, it’s all about progress, not perfection. Keep pushing your limits, and don’t forget to enjoy the journey. “You want to be a beast? You got to train like a beast.” 💪

Now go give those burpees a reality check and make those lunges feel like a walk in the park. You’ve got this, and I’ll be here to help you every step of the way! The Rox-Coach signing off. 🏆💥