Nordblad Henrik Hyrox Result

Overall Performance:

Henrik, first off, let me say, you put in a solid effort at the 2024 Stockholm Hyrox competition! Finishing in the top 83% overall and the top 93% within your age group is no small feat. You clearly have a strong running profile, as evidenced by your total running time of 43:30, which is 30 seconds faster than the average. Your best running lap of 4:28 shows you can hit those fast-paced strides when it counts. However, there’s always room to grow. Your pacing strategy seems to indicate that you may have started a bit too fast in the first segment, possibly leading to some fatigue later on. The goal here is to harness that speed while ensuring you maintain a sustainable pace across all segments. Think of it like a marathon, not a sprint—unless you're sprinting, then it’s a sprint! 🏃‍♂️💨

Segments to Improve:

• Burpees Broad Jump (6:03): This segment was a standout area for improvement, lagging 48 seconds behind average. Focus on developing explosive power and technique.
  • Drills: Incorporate plyometric exercises such as box jumps, jump squats, and broad jumps into your routine. Aim for high repetitions to improve your explosiveness.
  • Technique: Work on your burpee form—ensure a smooth transition from the jump to the plank position, and focus on landing softly to absorb impact.
  • Training Routine: Consider a circuit of 10 burpees followed by 10 broad jumps for 5 rounds. Rest 1-2 minutes in between to build endurance.
• Roxzone (8:18): The time spent transitioning between stations was slower than average by over a minute, indicating potential areas where you can sharpen your efficiency.
  • Transition Drills: Practice quick transitions in your training. Set up a mock course and time your transitions between exercises. Aim for a max of 10 seconds between each station.
  • Overall Fitness: Incorporate more high-intensity interval training (HIIT) to boost your overall fitness and stamina, making those transitions feel like a breeze.
• Total Running Time (43:30): While you have a strong running profile, there’s still room to improve your endurance.
  • Endurance Training: Incorporate longer runs into your weekly schedule, focusing on distance and maintaining a steady pace.
  • Speed Work: Add interval training sessions, such as 5x800m sprints at a pace faster than your race pace, with recovery time in between.

Race Strategies:

• Pacing: Start with a controlled pace in the first two running segments and gradually increase your speed as you progress. The tortoise may not always win, but he doesn’t burn out either!
• Transitions: Visualize your transitions during training. The more you practice, the smoother they’ll be on race day. Treat them like a dance—confidence is key!
• Mindset: Keep a positive mindset throughout the race. As David Goggins says, “You are your own hero.” Remind yourself of your strengths and visualize success.

Conclusion:

Henrik, your performance at Stockholm shows you have a solid foundation to build upon. With targeted improvements in your Burpees Broad Jump and transitions, as well as maintaining your running strength, you’ll be on your way to crushing your next race! Remember, “The only way to grow is to face discomfort.” So, let’s get uncomfortable in training! And hey, if you stumble upon a wall ball during your next workout, just remind it who’s boss—no one likes a lazy wall ball! 💪🔥

Keep pushing, stay focused, and let’s turn those weaknesses into strengths! You've got this! - The Rox-Coach