Jonas Nykvist, Jakob Henningsson Hyrox Result

Overall Performance:

Jonas Nykvist and Jakob Henningsson, you both put in an impressive effort at the 2024 Stockholm Hyrox event, finishing with a time of 01:11:24, placing you in the top 41% overall and top 45% in your age group. Those numbers show that you're not just participants; you're contenders! 💪

However, let’s dive into the details. Your total running time was 00:41:47, which is 00:46 slower than the average. This indicates that while you have a solid base, there’s room for improvement in your running efficiency. Specifically, your pacing suggests that you might have started just a tad too fast, especially during the first running segment. Aiming for a more controlled pace could help conserve energy for the later stages of the race. Think of it this way: you want to be like a marathon runner, not a sprinter in a long-distance event. You both have a hybrid profile, but your performance indicates a slight leaning towards strength-based tasks, as evidenced by your faster splits in exercises like the Ski Erg and Rowing. Keep that in mind as we strategize your training!

Segments to Improve:

• Farmers Carry: You recorded a time of 00:01:57, which was 00:22 slower than average and placed you in the 85th percentile. This segment is crucial for building grip strength and overall core stability. To enhance your performance here, I suggest incorporating specific grip strength exercises. Try adding farmer's walks with increasing weights to your routine, aiming for long distances. Also, include dead hangs from a pull-up bar to build endurance in your grip.
• Total Running Time: Your overall running pace indicates that you can improve on your endurance. Focus on interval training sessions with a mix of high-intensity sprints followed by recovery periods. For example, try 400m sprints with a 2-minute rest in between. Gradually increase the distance as your stamina improves. Additionally, look into your breathing technique while running; ensuring that you breathe efficiently can help optimize your performance.
• Roxzone: Spending 00:06:13 in transition is 00:23 slower than average. This indicates that you may have been too relaxed or not strategically managing your transitions. Practice “quick change” drills where you simulate transitioning from one exercise to another, focusing on minimizing downtime. You can also set up mock races to practice your transitions under fatigue.

Race Strategies:

• During the race, focus on pacing. Start slower in the initial running segments and gradually increase your speed. Think of it as saving some gas in the tank for a sprint finish—it’s a marathon, not a sprint!
• For transitions, have a clear plan for what to do next before you finish the current segment. Visualize the next exercise while you’re nearing the end of the current one. This mental preparation can save you precious seconds.
• In the strength segments, use your partner to your advantage. While one of you is performing an exercise, the other can prepare for the next segment, ensuring a seamless transition. Teamwork makes the dream work, right? 😄

Conclusion:

Jonas and Jakob, your performance was commendable, and the data shows that you have the potential to crush your goals even further. Remember, every setback is a setup for a comeback. As David Goggins would say, “You are not going to die because you’re uncomfortable. You’re going to die because you don’t push yourself.” Push those limits and embrace the grind! 💥

Keep refining your strategy, focusing on those specific areas for improvement, and you’ll unlock your full potential. Believe in the process, trust your training, and remember: the road to success is always under construction. Let's get to work and come back even stronger next time! 🏆

Stay motivated, stay driven—this is just the beginning. You've got this! From your Rox-Coach.