Anette Heimli Jokstad Hyrox Result

Overall Performance

Anette Heimli Jokstad had a strong performance in the 2023 Malmö Hyrox race, finishing in the top 11% of all athletes and in the top 12% of her age group. Her overall time of 01:21:14 was impressive, especially considering she finished 03:30 faster than the average time.

Anette's total running time of 00:37:05 was particularly noteworthy, as she was 03:30 faster than the average. This indicates that she has a strong running profile and excels in this aspect of the race. However, it is important to note that her running split in the first segment (00:05:31) was 01:01 slower than the average. This suggests that she may have started the race too cautiously or experienced some difficulties early on. Analyzing her splits, it is evident that Anette performed well in the subsequent running segments, consistently finishing faster than the average time.

Segments to Improve

1. Wall Balls: Anette's time of 00:08:48 for this segment was 04:35 slower than the average. To improve her performance in this area, she should focus on building strength and endurance in her lower body and core. Incorporating exercises such as squats, lunges, and wall ball throws into her training routine will specifically target the muscles used during this segment. Additionally, she should work on improving her technique, ensuring proper form and efficient movement.

2. Sled Pull: Anette's time of 00:06:59 for the sled pull was 01:41 slower than the average. To enhance her performance in this segment, she should focus on improving her pulling strength and technique. Exercises such as deadlifts, rows, and sled pulls (with progressively heavier weights) will help build the necessary strength. Anette should also work on maintaining a steady and efficient pulling motion during the race.

3. Running 1: Anette's time of 00:05:31 for the first running segment was 01:01 slower than the average. To improve her performance in this area, she should focus on building speed and endurance in her running. Incorporating interval training, tempo runs, and hill sprints into her training routine will help improve her running pace and stamina.

4. Sandbag Lunges: Anette's time of 00:04:57 for the sandbag lunges was 00:43 slower than the average. To enhance her performance in this segment, she should focus on building strength in her lower body and improving her stability during lunges. Exercises such as weighted lunges, Bulgarian split squats, and single-leg deadlifts will help strengthen the muscles used during this segment. Anette should also work on maintaining proper form and balance throughout the lunges.

5. Sled Push: Anette's time of 00:03:23 for the sled push was 00:29 slower than the average. To improve her performance in this area, she should focus on building strength in her upper body and lower body explosiveness. Exercises such as push-ups, bench presses, and explosive leg presses will help improve her pushing power. Anette should also work on maintaining a strong and efficient pushing motion during the race.

6. Rowing: Anette's time of 00:05:22 for the rowing segment was 00:15 slower than the average. To enhance her performance in this area, she should focus on improving her rowing technique and building endurance in her upper body. Incorporating rowing intervals and steady-state rowing into her training routine will help improve her rowing efficiency and stamina.

Strategies

To improve her overall performance in future races, Anette should consider implementing the following strategies:

1. Pacing: Anette should focus on finding a balance between starting the race strong and maintaining a consistent pace throughout. Analyzing her splits, it is evident that she performed better in the later running segments. She should work on starting the race with more confidence and energy, without compromising her overall endurance.

2. Transition Efficiency: Anette should aim to minimize the time spent in the roxzone, as this is where she can gain significant time advantages. Improving her overall fitness and specifically her transition time will allow her to perform better in this segment.

3. Mental Preparation: Anette should work on mental strategies to stay focused and motivated throughout the race. This could include visualization techniques, positive self-talk, and setting small goals throughout the race to maintain motivation.

By addressing these areas of improvement and implementing the suggested training strategies and techniques, Anette can further enhance her performance in future Hyrox races.