Anna Risholm Hyrox Result

Overall Performance:

Anna, first off, let’s give you a huge shoutout for your performance at the 2025 Copenhagen HYROX! Finishing with a time of 01:22:53 places you in the top 41% overall and top 42% in your age group—outstanding! 💪 Your total running time of 41:42 is notably faster than average, indicating that you have a solid running profile. However, you can still tweak a few areas to boost that overall performance even further.

Your pacing was a bit inconsistent, especially during the first running segment where you started off too fast compared to the average. But hey, who doesn’t love a good adrenaline rush at the start? Just remember, it’s a marathon, not a sprint—especially in a race like this! If we look at your past performances, you’ve shown steady improvement, which is a testament to your hard work and dedication. Keep harnessing that momentum!

Segments & Race Analysis:

In analyzing your race, we see some strengths and weaknesses across various segments. Your run segments overall show that you're capable on the track with a total running time that is quicker than average, but some of your transitions and strength elements need a little more polish.

• Running 1: You started at a 05:29 pace, which is on the slower side compared to the average. It seems like the excitement got the best of you! A bit of pacing practice will help you find your rhythm early on.
• Ski Erg: At 04:59, you are in the 35th percentile. This segment can be improved by incorporating more upper body and core strength training in your routine.
• Sled Push: Your time of 03:19 is solid but could be improved significantly. You’re in the 78th percentile here, which shows good strength, but we can aim even higher.
• Sled Pull: At 04:29, this is a segment that requires your immediate attention. You landed in the 14th percentile, which means there’s a lot of room for improvement.
• Burpees Broad Jump: You clocked in at 05:43, which is another area to focus on since you're at the 37th percentile.
• Farmers Carry: A time of 02:13 puts you in the 49th percentile, indicating that while you’re in the middle of the pack here, we can bump that up with some targeted work.
• Wall Balls: You finished at 05:08, which is a 49th percentile ranking. This is your biggest opportunity for improvement, and we can shave off some serious time here.
• Roxzone: Spending 5:56 in transition is a bit slower than average. This is where you can shave off precious seconds by improving your overall fitness and transition efficiency.

Segments to Improve:

Now, let’s dive deeper into the segments that have the greatest potential for improvement. Focusing on these will help you transform weaknesses into strengths!

• Wall Balls:
  • Current Time: 05:08
  • Potential Improvement: 01:16 (Target: 03:52)
  • Focus during training: 28%
  • Training Strategy: Incorporate high-rep wall balls into your routine. Aim for sets of 20-30 reps, focusing on form and explosiveness. Include some squat variations to build leg strength, as well as core stability drills.
• Sled Push:
  • Current Time: 03:19
  • Potential Improvement: 01:06 (Target: 02:13)
  • Focus during training: 24%
  • Training Strategy: Practice sled pushes with varying weights. Work on your form by engaging your core and keeping your hips low. Add in some explosive leg exercises like squat jumps to help translate that strength into speed.
• Burpees Broad Jump:
  • Current Time: 05:43
  • Potential Improvement: 00:48 (Target: 04:55)
  • Focus during training: 17%
  • Training Strategy: Incorporate burpees into your HIIT workouts. Focus on the transition from the jump to the broad jump to maintain momentum. You can also practice explosive jumps and plyometric drills to boost your speed.
• Total Running Time:
  • Current Time: 41:42
  • Potential Improvement: 00:26 (Target: 41:16)
  • Focus during training: 9%
  • Training Strategy: Incorporate tempo runs and interval sessions to build up your speed. Focus on pacing strategies. Don’t start too fast; find a comfortable rhythm and gradually increase your speed.
• Sandbag Lunges:
  • Current Time: 04:26
  • Potential Improvement: 00:25 (Target: 04:01)
  • Focus during training: 9%
  • Training Strategy: Work on lunging techniques with added weights. Try doing lunges in circuits with other strength exercises to improve endurance and strength.
• Farmers Carry:
  • Current Time: 02:13
  • Potential Improvement: 00:18 (Target: 01:55)
  • Focus during training: 6%
  • Training Strategy: Add variations of the farmers carry in your training. Work on grip strength and core stability. Try to incorporate longer distances with heavier weights.

Race Strategies:

Implementing effective race strategies can make a big difference in your performance. Here are a few tips to consider:

• Pacing: Start conservatively. Aim to run the first segment at a sustainable pace to avoid burning out. Remember, it’s about finishing strong, not just strong out of the gate!
• Transitions: Speed up those transitions. Practice moving quickly between exercises during your training sessions. Time spent transitioning is time you won’t get back!
• Breath Control: Focus on breath control during high-intensity segments. Keeping your breathing steady will help you maintain energy levels and focus.
• Stay Hydrated: Hydration is key! Make sure to hydrate during your training sessions and consider electrolyte drinks if you’re pushing hard.
• Mindset: Channel your inner Goggins! Remember that discomfort is part of the process. Embrace it, and use it to fuel your performance. “You’re not just competing against others; you’re competing against yourself.”

Conclusion:

Anna, as you gear up for your next races—HYROX Berlin on May 16 and Intersport HYROX Hamburg on October 3—you’ve got a fantastic opportunity to put these strategies into play. Focus on the identified segments, and don’t forget to enjoy the journey! Remember, every workout is a step toward your goals. “Greatness is not in where you stand, but in what direction you are going.” Keep pushing your limits, and let’s transform those weaknesses into strengths! 💥

Keep your head up, train hard, and let’s get ready to crush the competition. You’ve got this! Just think of the finish line as a place where you can finally stop running... or at least until the next race! 🏆 The Rox-Coach is here to support you every step of the way!