Högström Herman Hyrox Result

Overall Performance:

Herman, first off, congrats on completing the Stockholm Hyrox event like a champ! Finishing in the top 71% overall and 64% in your age group is no small feat. You’ve clearly got the heart and grit to push through a challenge that would make many of us question our life choices. Your overall time of 01:33:17 shows you’ve got a solid base, but there’s room to sharpen those edges and really optimize your performance.

Looking at your pacing, it seems like you started strong but may have settled into a rhythm that was a tad slower than optimal by the end. Your first running segment was quite impressive, but as the race progressed, your total running time of 00:47:54 indicated that you were actually slower than the average. This suggests a potential strength in running that you might want to capitalize on, but also hints that we need to work on your endurance and strength for those heavy lifts. You're a hybrid athlete, but let's turn up the dial on your strength while maintaining that runner's edge!

Segments to Improve:

Now, let's dissect the segments that could use a little extra TLC:

• Roxzone (00:08:19): This segment was 00:29 slower than average. It’s essential to minimize your transition time between exercises. Work on your overall fitness and transition strategies. Practicing quick changes and efficient movements during training can shave valuable seconds off.
• Wall Balls (00:07:36): You were 00:16 slower than average here. This is a high-demand exercise that requires energy management and technique. Focus on your squat depth and the explosive power of your throw. Incorporate drills that emphasize power output, such as medicine ball slams or plyometric box jumps.
• Running Segments (Total 00:02:51 slower than average): Your pacing deteriorated as the race progressed, particularly in the later runs. This indicates a potential endurance issue. Consider incorporating longer runs at a steady pace to build your aerobic base, and try interval training to boost your speed and recovery between efforts.

Training Strategies:

To address the segments above, let’s break down actionable training strategies:

• Improving Roxzone:
  • Practice transitions during your workouts. Set up circuits where you move from one exercise to another with minimal rest, focusing on speed and efficiency.
  • Incorporate high-intensity interval training (HIIT) sessions to enhance your overall fitness, allowing you to maintain intensity while transitioning between exercises.
• Wall Balls:
  • Focus on technique drills—practice your squat and wall ball throws separately before combining them. Aim for consistency in your motion and aim for the same spot every time.
  • Add plyometric exercises like jump squats or box jumps into your routine to build explosive strength.
• Running Endurance:
  • Incorporate long runs at a conversational pace, gradually increasing your distance each week. This builds your aerobic capacity and endurance.
  • Introduce tempo runs where you run at a challenging but sustainable pace for a set duration. This will help improve your speed while maintaining effort.
  • Implement interval training—alternate between high-intensity sprints and recovery periods to build speed and stamina.

Race Strategies:

When you hit the course next time, keep these strategies in your back pocket:

• Start with a strong pace but avoid going all out at the beginning. Find a rhythm that feels sustainable, and save a little for later.
• Use visualization techniques before the race. Picture yourself transitioning smoothly between exercises and maintaining your energy levels throughout.
• Stay mentally engaged—remind yourself of your goals and why you're there. A little self-talk can go a long way. (Remember, “Get comfortable being uncomfortable!”)
• During the transitions, focus on breathing and keeping your heart rate steady. A few seconds spent breathing can mean the difference between a strong finish and fading in the last rounds.

Conclusion:

Herman, you’ve done an excellent job pushing through this race, but now it's time to turn those weaknesses into strengths. With a little more focus on strength training and endurance running, you’ll be smashing your own records before you know it! Remember, “The only way to get better is to push yourself beyond your limits.” 💪

So, let’s buckle down, hit the training hard, and get ready to crush that next Hyrox! And if someone asks why you’re so committed, just tell them you're trying to avoid the “Hyrox Hangover”—that's when you finish and realize you could have done better! Stay strong out there! 💥

Keep grinding, and I’ll be here to guide you every step of the way.

Yours in fitness,

The Rox-Coach