Tom Jansen, Lisa Nilsson, Iman Malaekah, Pierre Lausten Thomsen Hyrox Result

Overall Performance:

Tom, Lisa, Iman, and Pierre, you all crushed it at the 2025 Copenhagen Hyrox Team Relay! With a combined time of 58:43, you snagged the overall rank of 3, placing in the top 8% of 34 athletes and securing the top spot in your age group. That’s no small feat! 🚀 Your performance shows a remarkable improvement compared to past races, especially considering Tom's previous times. For instance, your 58:43 is a whopping 8:36 faster than your last race in Hannover. That's progress! Keep feeding that momentum!

Your pacing was a bit of a mixed bag; it seems you had a strong finish but started a little slower than the average in the first segment. Given the total running time of 30:00, which is 37 seconds faster than average, it’s clear that you have a solid runner profile. Keep building on that strength, but also focus on your power segments. Remember, we’re not just running; we’re Hyroxing! 💥

Segments & Race Analysis:

Breaking down the race segments, you had some standout moments, especially with your last running segment and the burpees broad jump. The 03:12 in Running 4 is exceptional, putting you in the 1st percentile! That’s the kind of performance we want to see. However, there were segments such as the Sled Pull and Ski Erg where you could improve significantly. Let's break it down:

• Running 1: 04:30 (+01:07 compared to average) - Starting a bit slower than ideal.
• Ski Erg: 04:26 (+00:24 compared to average) - Room for improvement; let's focus on that.
• Sled Push: 02:13 (+00:21 compared to average) - A solid segment but can be faster.
• Sled Pull: 03:42 (+00:33 compared to average) - This is one of your key areas to improve.
• Burpees Broad Jump: 02:01 (-00:37 compared to average) - A standout performance! Keep it up!

Overall, you need to focus on the transitions (Roxzone at 04:52, which is 15 seconds slower than average) to maximize your time. This indicates more time spent resting or transitioning between exercises. Let’s tighten that up! Time spent in the Roxzone is time you could be conquering the course. Remember, every second counts!

Segments to Improve:

Now, let’s get into the nitty-gritty of where you can make serious gains. Here are the segments with the most potential for improvement:

• Sled Pull: Current Time: 03:42, Target Time: 02:30, Focus during Training: 34%
• Sled Push: Current Time: 02:13, Target Time: 01:30, Focus during Training: 20%
• Ski Erg: Current Time: 04:26, Target Time: 03:52, Focus during Training: 16%
• Wall Balls: Current Time: 03:44, Target Time: 03:12, Focus during Training: 15%
• Rowing: Current Time: 04:18, Target Time: 03:53, Focus during Training: 11%

Let’s tackle these segments one by one:

• Sled Pull: To improve your sled pull, focus on strengthening your posterior chain with deadlifts and kettlebell swings. Incorporate sled drag variations in your workouts, emphasizing explosive movements. Aim for 3-4 sessions a week focusing on this, with a mix of strength and conditioning. Adjust your form: maintain a strong posture, keeping your chest up and engaging your core.
• Sled Push: For the sled push, adding more leg drive and core stability will help. Include hill sprints and heavy squats in your training. Consider sled push intervals — short bursts of high-intensity pushes followed by rest. Aim for 2-3 sessions weekly, ensuring you focus on pushing through your heels for power.
• Ski Erg: To improve your Ski Erg performance, focus on upper body strength and endurance. Incorporate pull-ups, lat pulldowns, and core workouts into your routine. For the Ski Erg itself, use intervals: push hard for 30 seconds, rest for 30 seconds, and repeat for 10 rounds.
• Wall Balls: For wall balls, technique is key. Work on your squat depth and shot technique. Incorporate medicine ball squats and throws in your routine. Try to maintain a steady pace and rhythm. Aim for high-rep sets to build endurance.
• Rowing: For rowing, focus on your technique and endurance. Work on your stroke rate and power output. Incorporate interval training on the rower, focusing on alternating between high-intensity sprints and steady-state rowing.

Remember, the goal is to turn these weaknesses into strengths. As David Goggins says, “The only way to grow is to embrace discomfort.” Let’s get uncomfortable! 💪

Race Strategies:

As you prepare for your next races, keep these strategies in mind:

• Pacing: Don’t start too fast! Your first segment showed you went out with guns blazing. Control your pace in Running 1 to conserve energy for the later segments. Start strong but save some juice for the finish!
• Transitions: Focus on efficiency during transitions. Have a clear plan before each segment to minimize downtime. Practicing quick changes in training can help you shave precious seconds off your Roxzone time.
• Breathing Techniques: During high-intensity exercises, focus on your breathing pattern. Inhale through the nose and exhale through the mouth to maintain oxygen flow and control heart rate.
• Mindset: Stay positive and keep pushing. Remind yourself of your progress and why you do this. As Jocko Willink says, “Discipline equals freedom.” The more disciplined you are in training, the more free you’ll feel on race day!

Conclusion:

Tom, Lisa, Iman, and Pierre, you’ve shown tremendous growth and potential in your Hyrox journey! Keep that momentum going into your upcoming races in Berlin and Hamburg. Set your sights on Gdańsk, and let’s aim for even higher placements! Remember, every race is a chance to learn and improve.

As you move forward, embrace the grind, and don’t shy away from those tough workouts. “You are never too old to set another goal or to dream a new dream.” Keep dreaming big, and let's bulldoze through those limits. Let’s get to work! 💥🏆

Stay strong, stay focused, and let the Hyrox spirit drive you forward!

- The Rox-Coach