A True Test of Grit in Lysefjorden

Let's talk about an event that truly lives up to its name - the Rockman Swimrun Long Course. This legendary trek, which took place on July 5th in Norway's stunning Lysefjorden and surrounding area, is not for the faint of heart. As the hoodie we received at sign-in declared, it was to be "Colder and Harder" – a perfect premonition for the challenges ahead, challenges made infinitely better by the company of a great swimrun partner, and by a deeper understanding of our place within nature's grand, indifferent design.

I recently read a post from my soul-swimrun buddy Michael Lemmel. I have included that text as block quotes as it nicely captures the true spirit of this epic event.

What is Rockman?

The long course is designed exclusively for teams. Rockman is an epic test of both mental and physical endurance. Arguably, the hardest swimrun and one-day event on the planet. With only 63 spots available due to ferry limitations, the stakes are incredibly high. Participants are challenged to cross crystal-clear, ice-cold lakes and fjords, scale daunting stairs, ascend rocky hills, and conquer mud slewn paths. Your essential tools for this adventure? A wetsuit, running shoes, your body, your mind, and, if you're lucky like me, a great teammate by your side. This race is not merely about physical prowess; it's a profound encounter with the raw elements, demanding an inner resilience that transcends mere strength. It's a test of how well one can adapt, accept, and endure.

This race also embodies a very "Nordic" sense of self-responsibility, where organizers provide information, and you make informed decisions.

With that in mind this post is truly a public service announcement to any aspiring Rockman contender!

The Grueling Course Breakdown

The Rockman Long Course boasts an impressive and demanding route:

• 9 swims covering a total of 6.5 km.

• 9 runs stretching for 34.5 km.

• A staggering 2400 m of elevation gain.

Now on paper that doesn’t sound so bad does it? But read on! The race kicks off with an unforgettable ferry jump into the fjord, just 700 meters from the coastline, leading directly to the start of the iconic 4444 Flørli Stairs. From there, it's a relentless journey through varied and challenging terrain.

Unlike typical races focused on pure speed and redlining your threshold, Rockman's "hard" was a unique blend of extreme environmental conditions – from freezing swims to relentless driving rain and wet rock – and constant technical demands that tested resilience and mental fortitude more than raw power. It was a stark reminder that while we can train our bodies, we must also train our minds to accept the unchangeable and focus on our response.

Beyond Naismith's Rule: Realistic Expectations

Before the race, I estimated that you could swim-hike the course in 13 hours, using the hill walkers’ Naismith's Rule (5km/hour plus 1 hour for every 600m ascent), including a maximum two hours for swims. So theoretically, running it should be a lot faster. However, a closer look at "Walks and Scrambles in Norway" by Dyer, Baddeley, and Robertson (which I now realize I should have re-read before), it clearly states that Naismith's rule isn't to be trusted in this terrain, with walking speeds closer to 2-3 km/hour. This proved to be incredibly accurate for much of the course. My actual average speed for the entire course was 3.6 km/h, with only about 8 km of the 36 km being runnable (for us anyway).

Plugging in those more realistic numbers, I estimated a total time of 11 hours and 48 minutes – which was remarkably accurate to our actual finish time! This exercise in recalculation was a small lesson in Stoic acceptance: letting go of ideal expectations and embracing the reality of the challenge before us.

The Art of Scrambling (and Why It Matters Here)

For those unfamiliar, "scrambling" is a defined activity in the UK, sitting somewhere between hiking and rock climbing. It's essentially easy rock climbing where a rope isn't strictly necessary, though it might be advisable. The UK grades scrambles from Grade 1 to Grade 3, with Grade 3 being the most difficult. Having experienced the Rockman course, I can now attest to just how hard some of these scrambles are!

Now, you might be wondering, what's the Swedish or Norwegian equivalent of "scrambling"? Well, in Sweden, we have "klättring," which just means climbing, and in Norway, it's "klatring" or even "klyving" for those particularly steep, rocky ascents. It's all very straightforward, practical, and a bit less specific than the British "scramble." Perhaps it's because they're too busy enjoying the fresh air and stunning views to come up with a fancy term for 'walking up steep, wet, rocky bits with your hands'. Either way, after Rockman, I'm pretty sure I've earned an honorary "Grade A: Nordic-style, rain-soaked, slightly-lost-but-still-smiling Scrambler" badge.

On the Course: A First-hand Account

Our race began with a 4:30 AM bag drop and a 4:55 AM boat trip. Even before we boarded, the cold had set in. We were already shivering, waiting in the pouring rain for the boat to open to passengers, a true testament to the "Colder and Harder" promise. It was a baptism by elements, forcing us to confront discomfort from the outset. Jumping from the ferry with full energy stores at around 6:30 AM, the initial swim to land didn't feel too bad, especially with Rosie's steady presence on the tether. After a short transition run, we joined the "chain gang" heading up the 750m ascent of the 4444 Flørli Stairs. Being part of that pace line meant a relentless, steady climb, each step a shared effort as we ascended together. While this direction allows you to hit the stairs fresh, it means you're locked into the tempo of your group. It took about 1000 stairs for me to settle into a rhythm and get my pulse under control on those steep, exposed steps.

The course then led through colder, shorter swims on a lunar landscape before a long descent to the fjord, intermixed with runnable and technical terrain. We soon found ourselves alongside other teams, including the formidable duo Team Envol Catarina Matthieu, who would become a regular and welcome presence on the course.

After the first major 1600m fjord swim (Swim 4, Fjord Crossing), and a crazy technical Seaside “Sprint" – which involved navigating incredibly slippery, wet rock sections and raging streams – Rosie and I then hit the second 1600m fjord swim (Hillside Swim). Cat and Matt and us swam side by side for a while before we edged away. We were separated for a while on the 4km Goat Climb, but after Rosie and I missed the entry to Swim 6 we had to double back, seeing three or so teams come past us in the water whilst we were undoing our error. It was a frustrating moment, but Rosie's positive attitude kept our spirits up, and we quickly re-focused.

We came back together with Cat and Matt not far into Run 6 and decided to stick together for the remaining 14km. The conditions were brutal: low clouds hung heavy, constant driving rain lashed down, turning the already technical terrain into a slippery, wet rock obstacle course. Most of the paths had turned into streams. The air temperature hovered around 9 to 10 degrees Celsius, but with the wind and rain, it felt significantly colder at times. As for the swims, the water temperatures likely ranged from 10 to 13 degrees, which felt invigorating at best and truly biting at worst. The weather truly was an additional, uncontrollable factor, an indifferent force of nature, and having friends there to share the discomfort and keep the conversation going made it so much more bearable.

Pulpit Rock and The Whiteout

Reaching the Intersection on Run 6 (29.5 km accumulated distance), we were met with incredible cheers. We then ascended to the iconic Pulpit Rock – unfortunately, just a wall of grey clouds, but you can imagine the view! Dodging tourists on the way down, we hit the final cut-off point. The official cut-off time was 5 PM, but thanks to our persistent efforts, we arrived at approximately 3:45 PM about 9 hours in, to even more cheers!

Then came "The Ancient Path" a "shit-show" of 2.4 km mud tracks. We eventually made it to Swim 7, Troppevatnet. This is where things got truly intense. Mid-swim, everything turned white as the clouds dropped, completely obscuring the shore. A volunteer's whistle was lost in the wind, leading to confusion and concern among the bobbing swimmers. A shorter course team was well out of their comfort zone, and one was very cold. I did not want to leave them! Rosie and I stuck close, trying to make sense of the disorienting conditions. This moment was a pure lesson in Stoic virtue: when external circumstances are chaotic, one must rely on internal compass and mutual support. Luckily, the cloud lifted for a few crucial minutes, revealing the exit and averting a crisis. A partner’s calm demeanour in that moment was truly invaluable.

With constant rain It’s not that the trees are “pushing out” water, but constant rain saturates the ground and increases pressure in the soil, forcing cold groundwater out into the lakes. In forested terrain like at Rockman, roots and vegetation help channel this flow making already chilly swims even colder after heavy rain.

The Finish Line

Shivering, I began the 2.5km Run 7 Cliffside, taking a long time to regain warmth. After that section the "Hidden Path" lived up to its name – some idiot had removed the course markers, and we couldn't find it. Given that the final swim was cancelled due to visibility issues, we didn't miss much, just trudging the final kilometer or so to the finishers' arch. My watch showed an elapsed time of 11:39, and the race clock 11:46 (time from the first to leave the boat). Job done!

For perspective, the men's team Ultra Potes, Remi Menut and Tom Ralite, completed this incredible odyssey in a blistering 7 hours and 43 minutes! Truly crazy fast - superhuman - true Rockmen!

The idea started as a drunken promise during an Envol camp on Utö. These kind of big days are not typically my cup of tea. But at the post-race meetup, I did say I'd be back. Rockman is a very special race in a very special place. Next year, I think the shorter course will more than suffice!

Are you ready to join the next chapter of Rockman’s legend? It's guaranteed to be epic, gruelling, and unforgettable, but it's certainly not for everyone! It's a journey into the wild, and into oneself.

Kit Talk

So what kit did I use. Starting from the bottom up. I had difficulty in deciding which shoes to take but finally went with Inov8 Trailfly G270 - a zero drop wide toe box shoe which is pretty much a jack of all trades. My other main choice would have been the Vivo Hydra Esc (which @cataxel went with) but I went for the lighter of the two. These were perfect on the day. For socks I had Injinji Trail Midweight short with Gococo calf sleeves. I had an Orca thermal under vest and neoprene headband. The wetsuit was a Ark Örnö X with sleeves. I then carried a nylon running vest which I used after swims to regain heat faster. The lack of sleeves allowed me to get it over wet neoprene much faster. I also felt it a good idea that if something had happened, and we’d had to wait for rescue, that extra layer could literally be a lifesaver. I carried 15 Precision Fuel & Hydration Gels (I ate 10, could have done better). There was plenty of water on the course, so I carried a Sea to Summit collapsible mug. I prefer this to the pure soft mugs as it hold a lot of liquid and is semi-rigid when extended. I also drank straight from the lakes whilst swimming. All in all I was very happy with my kit selections.

Post-Race Note from the Rockman Thor Hesselberg

“Rockman last year was also tough, but not quite to the same degree. This will go down in history as the hardest course across all nine editions, since such a large part taking place in so called ‘uncharted’ terrain. The fog and constant rain had a significant impact as well.”

Rockman’s parting words to all aspiring challengers: #strength, #determination, and above all, #mentalfortitude are key to finishing this epic adventure. Remember, #ItWasNeverMeantToBeEasy.

These are not just physical traits, but virtues forged in the crucible of challenge, echoing the ancient wisdom that true strength lies in mastering oneself, not just the external world.

Final Thoughts

So is it the hardest one day race I’ve ever done? It is the longest (more that an hour longer that my Ironman triathlon and ötillö worlds times). It was certainly the wettest, and one of the coldest, but was it really the hardest? This will be contentious but I feel that in trying to make the course harder they make it easier. It is so relentlessly technical - slippery rocks, steep scrambles, chains, ladders - that most of the field can’t push that hard (my average pulse was 121). I think having more runnable sections would actually make the race harder on a physiological level. Sometimes real suffering comes from simplicity. That said, this was a different kind of hard, one that transcends individual physiological markers, demanding a resilience forged not in speed, but in unwavering presence amidst nature's raw, uncompromising embrace. A more profound type of hard.

Final Words

To quote Marcus - Rockman isn’t just a race. It’s a force. It’s a family. For a report from the race organizers perspective this is a great read <Marked by Emotion: Behind the Tape at Rockman Swimrun 2025>

Big thanks to the organizers and volunteers. Marcus, Thor, Trista, the race staff, the incredible volunteers, Norsk Folkehjelp. We felt your love out there. Also thanks to Nicolas Remires, and the whole Envol community that always adds something extra special to these adventures.

As a footnote if you’ve read my ötillö 2021 blog on the website you’ll know my son Max got injured during that campaign and has had a long and difficult rehab journey since. He was back on the start line for the first time and raced to shorter course (about half the distance). They came second in the men’s category! Chapeau. Welcome back Max.

Next race will be The Wales Swimrun 26th of July - I’ll let you know how we get on. Next week there will be a different twist on marathons and marathon training.