Westgaard Markus Johansen Hyrox Result

Overall Performance:

Markus, you absolutely crushed it at the 2024 Stockholm Hyrox, finishing 16th overall and 2nd in your age group! That's the kind of performance that makes the competition start sweating, and let’s be real, it’s a feat that many dream of achieving. Your overall time of 01:03:01 is impressive, especially considering your total running time of 00:31:17, which is 1:11 faster than the average. This clearly shows you have a runner’s profile, which is fantastic for Hyrox where endurance is key!

However, your pacing was a little too hot out of the gate. Starting with a blazing 00:03:19 in Running 1—noted as 18 seconds faster than average—suggests you were charging like a bull at a rodeo. While that’s great for keeping the adrenaline pumping, it’s essential to manage energy wisely throughout the race. There’s a fine line between pushing limits and blowing past them!

Overall, your performance indicates that you are stronger in running as opposed to strength-based exercises, which means we’ll need to focus on converting some of that speed into strength. Remember, it’s not just about how fast you go; it’s also about how well you can handle the obstacles in your path. Keep that in mind as we look at where you can improve!

Segments to Improve:

Here are your segments that left some room for improvement:

• Wall Balls: 00:04:48 (33 seconds slower than average)
• Burpees Broad Jump: 00:03:27 (10 seconds slower than average)
• Sled Pull: 00:03:28 (6 seconds slower than average)
• Sandbag Lunges: 00:03:36 (12 seconds slower than average)

Let’s break these down one by one:

• Wall Balls: This segment seemed to drain your energy more than expected. Focus on perfecting your squat form and finding a rhythm in your throws. Try doing sets of 10-15 wall balls with a focus on explosiveness rather than just completing reps. Incorporate some plyometric squats into your routine to build explosiveness, and don’t forget to practice your breathing—exhale as you throw! 💥
• Burpees Broad Jump: While you’re fast on your feet, burpees require a different kind of endurance. Work on your transition speed here. Try doing burpee drills with a focus on form first, then speed. Aim for 5-10 reps, followed by broad jumps, ensuring you land softly to protect your joints. Set a timer and challenge yourself to complete as many rounds as possible in a set time. The more you practice, the smoother your transitions will become!
• Sled Pull: This one is more of a strength play. It’s vital to train your pulling muscles. Include lat pulldowns and seated rows in your regimen, focusing on slow, controlled movements to build strength. Don’t neglect your grip strength either; incorporate farmer’s carries into your workouts to boost your pulling power on race day.
• Sandbag Lunges: Lunges can be taxing on the legs, especially after running. Focus on your form here to maximize efficiency. Start with bodyweight lunges to perfect your movement before adding weight. You can also incorporate some split squats to build strength in the same muscle groups without the added fatigue of a long lunge. It’s all about building that muscular endurance!

Race Strategies:

To improve your overall performance on race day, consider these strategies:

• Pacing: Start strong but don’t blow your energy in the first segment. Aim for a consistent pace across your runs, perhaps targeting a 3-4 second slower time in Running 1 to avoid burning out early.
• Transition Time: Your roxzone time of 00:05:21 indicates potential for improvement. Practice transitions between exercises in training, aiming to reduce the time you spend resting. Set a goal of minimizing your transitions to 3-4 minutes total.
• Strength Training: Incorporate strength-focused workouts into your weekly routine, focusing on compound lifts that mimic the demands of Hyrox. Think squats, deadlifts, and pull-ups, making sure to maintain a balance with your running sessions.
• Nutrition and Recovery: Don’t underestimate the power of proper nutrition and recovery in your training plan. Ensure you’re fueling your body adequately before workouts and prioritizing post-workout recovery. Remember, you can’t out-train a bad diet!

Conclusion:

Markus, you’ve already shown you have what it takes to be a top contender in Hyrox! The road to improvement is paved with hard work, determination, and a sprinkle of humor (because let’s face it, burpees are just a fancy way of saying “let’s have a laugh at our own expense”). Remember, as David Goggins would say, “You are your own hero.” It’s time to embrace the grind, improve those segments, and come back even stronger! 💪

Keep pushing those limits, stay focused, and don’t forget to enjoy the journey. After all, every great athlete was once a beginner who refused to give up. Now, let’s get to work and turn those weaknesses into strengths!

Stay strong, stay motivated, and keep hustling!

— The Rox-Coach