Hasselström Magnus Hyrox Result

Overall Performance:

Magnus, you put in a solid performance at the 2024 Stockholm Hyrox event, finishing with an overall time of 01:47:26, placing you in the top 89% of all competitors! That’s no small feat, especially in a competitive age group. Your total running time of 00:49:02 shows that you've got a runner's edge, coming in 03:21 faster than the average, which is impressive for the 55-59 age category. You clearly excel at running, which is a great asset!

However, there’s a balance to strike here. Your pacing throughout the race suggests you might have started a tad too conservatively, particularly in the first running segment, where you were right at the average. This could have cost you some valuable seconds early on. Remember, in Hyrox, it’s not just about surviving the race; it’s about owning it from the get-go! Keep that in mind for your next competition.

While you have a strong running profile, your performance in strength-based zones like the Sandbag Lunges and Wall Balls indicates that there's room for improvement. Let’s dig into those segments and turn them into your next powerhouses!

Segments to Improve:

1. Sandbag Lunges (00:08:57): This segment was your slowest, ranking in the 96th percentile. It’s clear we need to build your strength endurance here. Start incorporating these drills into your training:

• Weighted Lunges: Focus on form first. Step forward and lower until your knee is close to the ground, keeping your front knee aligned over your ankle. Use a sandbag or dumbbells for added resistance.
• Walking Lunges: These are great for building endurance. Perform 3-4 sets of 10-15 reps per leg, focusing on a controlled tempo.
• Plyometric Lunges: To build explosive power, integrate plyometric lunges into your routine. Aim for 3 sets of 10, focusing on height and landing softly.

2. Wall Balls (00:10:00): This segment also needs your attention, sitting in the 91st percentile. Improve your efficiency and strength with these exercises:

• Wall Ball Technique Work: Ensure you are squatting low enough and using your legs to drive the ball upward. High reps at a lighter weight can help you get the feel of the movement.
• Medicine Ball Squats: Grab a medicine ball and practice squats. This will help in building the necessary strength and technique for wall balls.
• Interval Training: Combine wall balls with short rest periods. For example, do 20 wall balls followed by 30 seconds of rest, repeating for 10 rounds.

3. Burpees Broad Jump (00:08:04): At 90th percentile, this is another area for growth. Here’s how to turn it around:

• Burpee Variation Training: Incorporate different burpee variations that include lateral jumps or box jumps. This will help improve your explosive power and endurance.
• Dynamic Stretching: Incorporate dynamic stretches before workouts. This will help with mobility and explosive power during your jumps.
• Tabata Style Workouts: Use the Tabata format for burpees (20 seconds work, 10 seconds rest) to build your endurance while maintaining intensity.

Race Strategies:

During the race, consider these strategies to maximize your performance:

• Start Strong, Maintain Pace: Aim for a slightly more aggressive start during your first running segment to capitalize on your running strength. Remember, the race starts in your mind—set the tone early!
• Transition Time: Your Roxzone time of 00:10:45 indicates some room for improvement. Practice quick transitions in training to minimize downtime. Set timers and race against yourself!
• Breathing Techniques: Focus on controlled breathing during strength segments. This will help you stay calm and manage energy effectively.

Conclusion:

Magnus, you’ve got the heart of a lion and the legs of a gazelle! 🦁💪 You’ve proven that you can run like the wind, but now it’s time to turn those strength segments into your allies. Remember, improvement comes from embracing the grind! As David Goggins would say, “The only thing more contagious than a good attitude is a bad one.” So let's spread the good vibes and kick some serious butt in training!

Keep pushing, keep grinding, and let’s turn those weaknesses into strengths! You've got this, and I’m here to support you every step of the way. Let’s make the next Hyrox your best one yet! 💥🏆

Stay strong, Magnus! – The Rox-Coach