William Andersson, Fredrik Hermansson Hyrox Result

Dive into this athlete’s performance at 2024 Stockholm using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

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Performance Highlights

SWE Flag William Andersson SWE Flag Fredrik Hermansson Men 30-39 #185010 01:20:42 163rd in AG | Top 77.3% 382nd | Top 73.7%
+02:05
48:37
Run Total
+00:17
06:05
Avg. Lap
+00:06
05:13
Best Lap
-02:56
24:05
Workout Total
-00:22
03:00
Avg. Workout
+00:52
08:05
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Doubles Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

Based on 1000 athletes with similar finish time in Hyrox Doubles Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

Percentile based on all the athletes who competed in Hyrox Doubles Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this performance we identified a possible improvement of 03:24. Check the detail of the improvement plan below.

03:12 Potential Improvement 94.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Doubles Men
Splits Potential Improvement Focus During Training
Run Total 03:12 (From 48:37 to 45:25) 94.1%
BBJ 00:12 (From 03:25 to 03:13) 5.9%
Ski Erg 00:00 (From 03:46 to 03:46) 0.0%
Sled Push 00:00 (From 01:24 to 01:24) 0.0%
Sled Pull 00:00 (From 02:29 to 02:29) 0.0%
Rowing 00:00 (From 04:07 to 04:07) 0.0%
Farmers Carry 00:00 (From 01:37 to 01:37) 0.0%
Sandbag Lunges 00:00 (From 03:26 to 03:26) 0.0%
Wall Balls 00:00 (From 03:51 to 03:51) 0.0%

Splits Time

William Andersson, Fredrik Hermansson Perfect Race
Splits Total Average Total
Running 1 05:01 00:00 05:11 -00:10 00:00 +00:00
Ski Erg 03:46 05:01 04:05 -00:19 05:11 -00:10
Running 2 05:13 08:47 05:28 -00:15 09:16 -00:29
Sled Push 01:24 14:00 01:48 -00:24 14:44 -00:44
Running 3 05:58 15:24 05:50 +00:08 16:32 -01:08
Sled Pull 02:29 21:22 03:23 -00:54 22:22 -01:00
Running 4 06:13 23:51 05:53 +00:20 25:45 -01:54
Burpees Broad Jump 03:25 30:04 03:18 +00:07 31:38 -01:34
Running 5 06:05 33:29 06:03 +00:02 34:56 -01:27
Rowing 04:07 39:34 04:35 -00:28 40:59 -01:25
Running 6 06:47 43:41 05:54 +00:53 45:34 -01:53
Farmers Carry 01:37 50:28 01:44 -00:07 51:28 -01:00
Running 7 06:27 52:05 05:53 +00:34 53:12 -01:07
Sandbag Lunges 03:26 58:32 03:44 -00:18 59:05 -00:33
Running 8 06:58 01:01:58 06:16 +00:42 01:02:49 -00:51
Wall Balls 03:51 01:08:56 04:24 -00:33 01:09:05 -00:09
Roxzone 08:05 01:20:42 07:13 +00:52 01:20:42
Based on 1000 athletes with similar finish time in Hyrox Doubles Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Andersson William and Hermansson Fredrik, you tackled the 2024 Stockholm Hyrox Doubles with determination! Finishing with an overall time of 01:20:42 puts you in the top 73% of 518 athletes—solid work! Your performance in this race highlighted some impressive strengths, particularly in the early segments like Running 1 and Ski Erg, where you both delivered faster-than-average times. However, the total running time of 48:37 is 02:03 slower than the average, indicating that there is room for improvement in your running efficiency and transition times.

From the splits, it looks like you both started strong, but the pace slowed down significantly towards the end of the race, especially in the last couple of running segments. This suggests that you might have gone out too fast and didn’t maintain that intensity throughout. The data indicates a tendency towards a runner profile, but it seems like there's a strong need to work on strength endurance to maximize your potential in the Hyrox format. Remember, in this game, it’s not just about speed; it’s about maintaining that speed while tackling strength elements, too!

Segments to Improve:

Let’s focus on the segments that could use some love:

  • Running 3: 00:05:58 (slower than average)
  • Running 4: 00:06:13 (slower than average)
  • Roxzone: 00:08:05 (slower than average)
  • Overall Transition Times: 08:05 (slower than average)

To turn these weaknesses into strengths, here’s a targeted training strategy:

  • Running Endurance: Since your overall running time is slower than average, focus on long runs at a conversational pace. Aim for 30-60 minutes of steady-state running 2-3 times a week. Incorporate interval training as well, alternating between high-intensity efforts and recovery jogs. Try 4x800m at a pace you can maintain, with 2 minutes of rest in between.
  • Strength Training: Since you excelled in the Sled Pull and Burpees Broad Jump, it’s clear you have a solid strength base. However, to avoid fatigue during running segments, add in compound lifts such as squats, deadlifts, and kettlebell swings, focusing on explosive movements. Incorporate a strength endurance circuit incorporating exercises like wall balls and sled pushes.
  • Transition Drills: Work on your Roxzone efficiency. Set up a mock Hyrox course and practice quick transitions between running and strength movements. Time yourself, and aim to reduce your transition times by at least 10% over the next few months. Remember, the quicker you can get back to running, the quicker you can start racking up those gains!
  • Running Technique: Pay attention to your form when fatigued. Incorporate drills like high knees and butt kicks during your warm-ups to reinforce good running mechanics. This will help maintain your pace even when you start feeling tired.
Race Strategies:

Now, let’s talk about in-race strategies. Come race day, consider these:

  • Pacing Strategy: Start at a comfortable pace for the first two running segments; don’t go all out right away. Stay controlled. Remember, it’s a marathon, not a sprint—at least not a sprint for the entire race!
  • Breathing Techniques: Utilize deep belly breaths during transitions to keep your heart rate in check. When you get to the strength stations, focus on your breathing to keep your composure.
  • Team Coordination: In a doubles format, communication is key! Know your strengths and weaknesses. If one of you is better at a specific strength exercise, let that athlete take the lead while the other focuses on recovery and getting ready for the next run.
  • Visualize Success: Before the race, visualize your performance. Picture yourself nailing each segment and transitioning smoothly. As Goggins would say, "You’re not just competing against others; you’re competing against yourself!"
Conclusion:

Andersson and Fredrik, you have the foundation to crush your goals in future Hyrox events! Remember, every setback is a setup for a comeback. Use this analysis, focus on your weaknesses, and convert them into strengths. You’re not just racing against others; you’re racing against the clock and your own limits. As Jocko would remind us, "Discipline equals freedom." So, let’s tighten up those training routines, perfect the transitions, and come back stronger! Let’s go get that podium! 💪🏆

Keep pushing your limits, and don’t forget to laugh a little along the way—because if you’re not having fun, you’re doing it wrong! You’ve got this! Remember, I’m here to supercharge your performance whenever you need it. Let's make the next race your best yet!

– The Rox-Coach

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