Gylland Alexander Vikan Hyrox Result

Overall Performance:

Alexander, you absolutely crushed it at the 2024 Stockholm Hyrox! Finishing in the top 10% overall and top 13% in your age group is no small feat. You showed impressive strength in the strength-based exercises, especially with a standout performance in the Sled Pull and Farmers Carry, where you ranked in the top percentile! 💪

However, it looks like your pacing strategy might need a little adjustment. Starting out with a solid running lap of 3:54 is strong, but it seems you may have come out of the gate a bit too fast, given the slower average splits that followed. Your total running time of 36:18 indicates that we need to sharpen your running efficiency, as this is slower than average for your group. You have a hybrid athlete profile, but it seems your strength work is currently outpacing your running endurance. Time to balance the scales!

Segments to Improve:

• Total Running Time: At 36:18, you're 1:31 slower than average. This area needs concentrated attention. Consider incorporating interval training to boost your pace and stamina. Try fartlek runs or tempo runs twice a week. Start with 5-minute intervals at a challenging pace, followed by 2-3 minutes of recovery jogging.
• Burpees Broad Jump: At 3:48, you're 32 seconds slower than average. This segment is crucial for maintaining momentum. Focus on technique: ensure you’re landing lightly on your feet and using your arms to propel your jump. Implement drill sets of 10-12 burpees followed by broad jumps, aiming for 3-5 rounds. Combine these with plyometric training to enhance explosiveness.
• Roxzone: Spending 6:13 here, which is 1:32 slower, indicates a need for improved transition times. Work on switching gears faster between exercises. You can practice quick transitions during your training sessions by setting up a mini-Hyrox circuit. Time yourself and aim to cut down the transition time with each run-through. 💥

Race Strategies:

• Pacing Strategy: Start with a consistent pace for the first two runs. Aim for around 4:00-4:10 per lap to avoid burning out early. Maintain a steady effort and assess your feelings toward the end of each lap. Remember, a strong finish is better than a fast start!
• Breathing Techniques: During your running segments, focus on deep, controlled breaths. Inhale for three steps, exhale for two. This method can help maintain your pace and keep your heart rate steady, preventing unnecessary spikes in energy expenditure.
• Visualize Transitions: Before each segment, visualize yourself transitioning smoothly. Picture the exact moment you finish a strength exercise and how swiftly you can shift into the next run. Mental rehearsal is just as important as physical training!

Conclusion:

Alexander, you've got the heart and grit of a champion. Remember David Goggins' words: "You are in your head. Get out of your head and just do it." Embrace the grind, and don't shy away from pushing your limits. Each segment of the race is a chance to show what you're made of, and with the right adjustments, you'll be unstoppable! 🏆

Keep working on that balance between strength and endurance, and you'll see those running times drop like a bad habit. A little dedication goes a long way. Now, let's lace up those shoes, put in the work, and crush the next one! You’re not just training; you’re forging a warrior. Let’s get to it—The Rox-Coach is here to help you every step of the way!