Svendsen Anders Berendt Hyrox Result

Overall Performance:

Anders, you rocked the 2024 Stockholm Hyrox with an overall time of 01:18:51, landing in the top 55% overall and 16th in your age group. That’s solid, especially as you were 23 seconds faster than average in total running time! 💪 It looks like you've got a runner’s edge, but your performance indicates a bit of a hybrid profile. You can definitely push those running strengths further while tightening up on your strength segments. Your pacing was a bit of a rollercoaster, especially at the beginning, where you started off slower than average. Remember: you’re not just racing against others, but the clock is your biggest competitor.

Segments to Improve:

Now, let’s dive into the segments where there’s room for growth:

• Wall Balls (00:07:55): This segment was notably your slowest, and it cost you precious time. Here’s how to boost your performance:
• Technique Focus: Make sure your squat form is solid. Keep your chest up and weight in your heels. Aim for a full range of motion to maximize muscle engagement.
• Drills: Incorporate wall ball practice into your warm-ups. Try sets of 10-15 reps, focusing on speed and consistency. Add in a few drop sets to push your endurance.
• Strength Training: Include front squats and overhead presses to build the strength necessary for explosive power during your wall balls.
• Sandbag Lunges (00:05:35): A 47-second deficit here suggests we need to hone in on technique and endurance:
• Form Correction: Ensure you step fully forward and drop your back knee toward the ground rather than leaning forward.
• Drills: Practice lunges with varied weights (light, medium, heavy) to build up to race weight. Also, try walking lunges for distance to improve endurance.
• Strength Training: Incorporate weighted step-ups and Bulgarian split squats into your routine to build unilateral strength, which is crucial for lunges.
• Ski Erg (00:04:32): You were 23 seconds slower than average, and there’s room to turn this into a strength:
• Technique Focus: Focus on driving with your legs. Your arms should only be the final push – think of it as a full-body movement.
• Drills: Set intervals on the Ski Erg, aiming for 30 seconds of max effort followed by 1 minute of active recovery. Do this 5-10 times to build endurance and power.
• Cross-training: Consider incorporating rowing or swimming sessions to boost your aerobic base while enhancing back and core strength.
• Roxzone (00:06:14): Your transition time was slower than average, which suggests you might need to work on your overall fitness and efficiency:
• Drills: Practice quick transitions in your training. Set up your space for Hyrox-style workouts and time your transitions between exercises.
• Overall Fitness: Incorporate HIIT sessions that combine both running and functional movements to enhance your cardiovascular capacity while improving your speed through transitions.

Race Strategies:

For your next race, consider the following strategies:

• Pacing: Start with a solid warm-up and aim to hit your target pace early on. Don’t let the adrenaline push you too fast, especially on the first run. Maintain a steady pace, knowing you’ll have the strength to push through later segments.
• Transition Focus: Keep your mind in the game during transitions. A quick mental checklist can help you stay organized and cut down on wasted time. Think of it as a race within the race!
• Breathing Techniques: Use controlled breathing to stay calm and focused during high-intensity segments, especially on the wall balls and lunges. Inhale through the nose and exhale through the mouth – find your rhythm!

Conclusion:

Anders, you’ve got a great foundation to build upon. Remember what David Goggins said, “You will never learn from your failures if you don’t have the courage to fail.” It’s all about pushing the limits and learning from each experience. Keep grinding, stay focused, and let’s turn those weaknesses into strengths. You’re capable of so much more than you think! 💥🏆

Train smart, recover well, and let’s get ready to crush that next race! The Rox-Coach is here to support you all the way! 💪