Lundmark Pontus Hyrox Result

Overall Performance:

Pontus, first off, let’s give it up for your performance in Stockholm. Finishing 127th overall and 29th in your age group out of 651 athletes is no small feat! You’re in the top 19% overall—impressive! 💪 Your overall time of 01:12:18 shows that you’ve got the grit to push through, but there are some adjustments we can make to elevate your game even further.

Now, looking at your pacing, it appears that your first running segment was a bit too fast. With a time of 00:04:30, you were 00:26 slower than average, which means you might have sprinted out of the gate with a little too much enthusiasm. It’s great to be excited, but remember, this isn’t a marathon; it’s a Hyrox! Your total running time of 00:38:21 is 01:36 slower than average, indicating that while you’re strong in the running department, there’s room for improvement, especially in maintaining a consistent pace across all running segments. This suggests you might have a hybrid profile but need to find a better balance.

Segments to Improve:

• Burpees Broad Jump (00:04:21): You were 00:15 slower than average here, and that’s a segment where efficiency is key. To enhance your performance, incorporate high-intensity interval training (HIIT) that includes burpees. Start with sets of 10 burpees followed by a short rest, gradually increasing the volume. Focus on explosive jumps and landing softly to reduce fatigue.
• Sandbag Lunges (00:04:15): This segment was 00:08 slower than average, indicating that your endurance or technique may need work. Try progressive overload with lunges. Use a weighted vest or increase the weight of the sandbag gradually. Consider doing ladders of lunges—10 meters forward, 10 meters backward, then rest. This will build your strength and endurance while mimicking the fatigue you’ll face in the race.
• Roxzone (00:06:00): Your transition time was 00:51 slower than average. This tells me you might need to sharpen your overall fitness and work on your transition efficiency. Practice quick transitions between exercises in your training, simulating race conditions. Set a timer and aim to complete exercises and switch to the next one in under 30 seconds. This will help you learn to manage your breath and keep moving.

Race Strategies:

During the race, pacing is everything. Start your first run at a more sustainable pace—aim for a time that feels challenging but manageable. Think of it like a marathon, not a sprint; you want to finish strong, not gasping for air at the halfway mark! Also, practice your transitions in training. The smoother your transitions, the less time you’ll waste in the roxzone.

As you approach the burpees and lunges, visualize completing each movement efficiently. This mental preparation can save you precious seconds. Remember, “If you can see it in your mind, you can hold it in your hand.” It’s all about executing that game plan under pressure.

Conclusion:

Pontus, you’re already showing great potential in this sport. With a few tweaks, you’ll be unstoppable! Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing your limits and stay focused on your goals. It’s all about progress, not perfection. And hey, if you ever feel down, just remember: even a bad day in a Hyrox competition is better than a good day on the couch! Keep grinding, and let’s get ready to crush it in your next race. You've got this! 💥

Stay strong, stay focused, and see you in the roxzone!

— The Rox-Coach