Lundberg Robert Hyrox Result

Overall Performance:

Robert, you absolutely crushed it at the 2024 Stockholm Hyrox! Finishing 67th overall out of 651 athletes puts you firmly in the top 10%, and claiming 15th in your age group is no small feat—you're clearly not just running circles around the competition, but also lifting heavy things and jumping over hurdles like it's a walk in the park! 🏆 Your overall time of 1:08:02 is impressive, especially with a total running time of 32:31, which is 2:10 faster than the average. This shows you’ve got a runner's profile, and you know how to keep your feet moving.

However, while your pacing was generally strong, particularly in the first few runs, it seems you started out a bit too fast in Running 1 at 3:35, which might have impacted your later segments. Remember, even the best athletes can't sprint a marathon! You need to find that sweet spot where speed meets endurance. Let’s harness your strengths and focus on those weaker segments to get you even closer to the podium next time.

Segments to Improve:

Here are the areas where you can really make strides:

• Burpees Broad Jump (5:12): This segment was significantly slower than average. To improve this, practice high-efficiency burpees using the following drill:
  • Warm up with dynamic stretches.
  • Perform high-rep burpee sets (5 sets of 10 reps) with a focus on explosive power and fluidity: jump high, engage your core, and land softly.
  • Incorporate broad jumps after your burpees to build strength and coordination. Aim for 3 sets of 5 jumps.
• Wall Balls (4:55): Your wall ball performance could use some tightening up. Focus on:
  • Form corrections: Keep your elbows high, and ensure you squat low before the throw.
  • Perform wall balls with a lighter medicine ball for higher reps (5 sets of 15 reps) to build endurance.
  • Incorporate interval training: 30 seconds of wall balls, followed by 30 seconds of rest for 5 rounds.
• Sandbag Lunges (4:02): To build strength and improve your efficiency:
  • Focus on your form: Keep your core tight and back straight.
  • Incorporate weighted lunges (3 sets of 10 reps each leg) into your routine, gradually increasing the weight.
  • Practice lunges over distance (100m) to simulate race conditions.
• Sled Pull (3:45): It's vital to get stronger in this area. Consider:
  • Incorporate sled pulls into your weekly training (4-6 sets of 20-30m).
  • Focus on maintaining a steady pace with a strong pull, engage your legs and core.
  • Mix in some resistance band pulls to mimic the effort needed without the sled.

Race Strategies:

Now, let’s talk strategy. You’ve got the speed, but let’s make sure you’re not burning out too early. Here’s what I recommend:

• Pacing: Start with a controlled pace, especially in the first run. Don’t let your excitement get the best of you—save that energy for the later stages!
• Transition Time: Work on your Roxzone time. Consider setting up mock transitions during training to simulate the race and practice moving quickly from one exercise to the next.
• Mindset: Use positive self-talk during tough segments. Remind yourself why you’re there and what you’ve trained for. “I am not here to be average; I am here to be awesome!” 💪

Conclusion:

Robert, remember that every great athlete has room for improvement, and you've got the right mindset to tackle these challenges. Embrace this journey with tenacity. “You are not your circumstances. You are your decisions.” – David Goggins. Keep pushing yourself in training, and don’t forget to have some fun while doing it. You’ve got the heart of a lion, and with these adjustments, you’ll be roaring even louder next time! Now, let’s get after it and turn those weaknesses into strengths. Onward and upward! 💥

Keep grinding, Robert. The Rox-Coach is here cheering you on every step of the way!