Kylbrink Oscar Hyrox Result

Overall Performance:

Oscar, first off, let’s give a massive shoutout to your performance at the 2024 Stockholm Hyrox! Finishing 72nd overall and 16th in your age group puts you in the top tier of athletes—top 6% overall and top 9% in your category! That’s no small feat! 💪

Your overall time of 01:05:39 is solid, especially when you consider your total running time of 33:03, which is a remarkable 28 seconds faster than average. This certainly indicates that you have a strong runner profile, which is crucial in a Hyrox competition. However, looking at your pacing, it seems like you started a bit too fast in your first running segment, clocking in at 3:53, which is about 5 seconds slower than average. This can lead to fatigue later in the race, especially when you still need to tackle those strength elements.

While your running speed is commendable, we need to bolster your strength segments to make you a hybrid powerhouse. You’ve got the legs to run, but we need to make sure the overall fitness and transition time between exercises matches that speed. Remember, it’s not just about how fast you run; it’s about how well you can perform when you’re gassed! As David Goggins says, “You are stopping you, you are giving up instead of your body.” Let’s push those limits!

Segments to Improve:

Now, let’s dive into the segments where you can really make some gains:

• Burpees Broad Jump (3:40) - This segment was 13 seconds slower than average, placing you in the 10th percentile. To improve here, focus on:
• Plyometric Training: Incorporate explosive movements like box jumps and jump squats. Aim for 3 sets of 8-10 reps, focusing on maximum height and speed.
• Burpee Technique: Practice your burpee form. Ensure you’re landing softly and swiftly transitioning into the jump. Drill this for 5 minutes straight in your workouts—keep it high pace!
• Wall Balls (4:39) - Here too, you were 8 seconds slower than average. To boost this segment:
• Weighted Squats: Incorporate front squats and goblet squats into your routine to build leg strength. Aim for 4 sets of 8-12 reps, focusing on depth and explosiveness.
• Wall Ball Drills: Increase your wall ball reps in a high-intensity interval training (HIIT) format. Perform 20 seconds of wall balls followed by 10 seconds rest for 8 rounds. This will build endurance and speed under fatigue.
• Ski Erg (4:22) - At 16 seconds slower than average, this is another area ripe for improvement. Consider:
• Ski Erg Technique: Focus on your pull technique. Keep your core tight and pull with your back, not just your arms. Perform 3 sets of 500m, aiming for consistent times.
• Interval Training: Incorporate intervals on the Ski Erg—30 seconds all out, followed by 30 seconds rest. Aim for 6-8 rounds to build power and endurance.
• Roxzone (5:23) - Your transition times need some love as well, being 54 seconds slower than average. This indicates you might need to work on your overall fitness and transitions:
• Circuit Training: Incorporate circuit workouts that mimic race transitions—quickly moving from one exercise to another with minimal rest. This will help adapt your body to switching gears.
• Dynamic Mobility Drills: Add dynamic stretches and mobility work between sets to keep your heart rate up while ensuring your body is ready to tackle the next exercise.

Race Strategies:

During the race, it’s essential to manage your energy wisely. Here are some strategies:

• Controlled Pacing: Start your first run at a slightly lower intensity, maybe aim for 4:00-4:05. This will help preserve your energy for the latter segments when you need it most.
• Visualize Transitions: As you approach each exercise, visualize the transition in your mind. This mental prep can cut down transition time significantly.
• Stay Hydrated: Don’t forget to hydrate during the race. A quick sip can make a difference in your performance and recovery.

Conclusion:

Oscar, you’ve got a solid foundation to build upon. Your running prowess is undeniably impressive, but now it’s time to unleash the beast on those strength segments. Embrace the challenge! As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in your training, the freer you’ll feel on race day.

Remember, you’re not just racing against others; you’re racing against your former self. Keep pushing, keep improving, and let’s turn those weaknesses into strengths. If you find yourself doubting, just think: “It’s not about the destination; it’s about the journey.” Keep grinding, and let’s show them what a true Hyrox athlete looks like! 💥🏆

Yours in strength and endurance,

The Rox-Coach