Anders Næstholdt Hyrox Result

Overall Performance:

Anders, you’ve put in some serious work to achieve a solid performance at the 2025 Heerenveen Hyrox event! Finishing 38th overall puts you in the top 17% of 216 athletes, and 8th in your age group is no small feat—top 15% out of 52 competitors! Your time of 01:11:22 shows that you're in the mix with some fierce competition. 🎉

Looking at your total running time of 32:01, which is 2:23 faster than the average, it’s clear that you’ve got some serious leg power. You’ve shown you’re more of a runner, and with that killer best running lap of 03:47, you’ve got the foundation to build upon. However, you also need to focus on your strength segments because they played a significant role in your overall time. If you were a car, you’d be a sleek sports model, but you might need a bit more horsepower under the hood to really take off! 🏎️💨

Comparing your performance to previous races, it’s evident that your times have fluctuated, but the general trend shows improvement in your running segments. However, there are some key areas for you to work on to turn this potential into podium finishes. Let’s break it down and find out where you can level up!

Segments & Race Analysis:

Analyzing your race, it’s clear that the segments where you excelled were the running portions. You consistently held a strong pace, particularly in the early running segments. But there’s always room for growth, and you should focus on the strength-based segments where you lagged behind the average.

Here’s a brief overview of how you fared in each segment:

• Running 1: 03:40 (30 Percentile Rank) - Slightly slower than average but a good push nonetheless.
• Ski Erg: 03:55 (12 Percentile Rank) - This segment needs attention; you can afford to improve here.
• Running 2: 03:47 (13 Percentile Rank) - Solid effort, keep building that running speed.
• Sled Push: 03:47 (61 Percentile Rank) - You’ve got room to grow here; let’s lift those weights more effectively!
• Running 3: 03:54 (7 Percentile Rank) - A bit of a dip; consider pacing strategies.
• Sled Pull: 04:53 (24 Percentile Rank) - This is another area needing improvement; let’s get those lats and legs working.
• Burpees Broad Jump: 03:48 (33 Percentile Rank) - A solid segment, but there’s potential to tighten it up.
• Rowing: 04:32 (50 Percentile Rank) - Average performance; let’s see if we can trim this down.
• Wall Balls: 06:05 (41 Percentile Rank) - Ouch! This needs a serious revamp; aim for those targets!
• Roxzone: 06:16 (58 Percentile Rank) - Your transition time is a bit slow; we’ll work on that!

Overall, your strongest segments were the running portions, while the strength exercises need significant focus to catch up. Your pacing was strong in the beginning, but there were moments where it dipped, particularly in the sled push and pull where you lost valuable time. Remember, the key to Hyrox is not just about running; it’s about being a well-rounded athlete!

Segments to Improve:

Now let’s dig deeper into the segments that could use some TLC and how you can transform them into strengths:

• Wall Balls: Current Time: 06:05. Potential Improvement: 01:01 (Aim for 05:04). Focus: 27% of training time.
• Sled Push: Current Time: 03:47. Potential Improvement: 01:00 (Aim for 02:47). Focus: 27% of training time.
• Burpees Broad Jump: Current Time: 03:48. Potential Improvement: 00:31 (Aim for 03:17). Focus: 14% of training time.
• Sandbag Lunges: Current Time: 04:24. Potential Improvement: 00:27 (Aim for 03:57). Focus: 12% of training time.
• Sled Pull: Current Time: 04:53. Potential Improvement: 00:19 (Aim for 04:34). Focus: 8% of training time.
• Rowing: Current Time: 04:32. Potential Improvement: 00:17 (Aim for 04:15). Focus: 7% of training time.

Wall Balls: This is a tough segment, and to shave off that time, focus on your technique. Practice your squat depth and ensure you’re getting enough height on your throws. Use a lighter ball to increase your speed initially. Try working on your explosive movements—think of it as a workout where you’re tossing your worries away! 🏐

Sled Push: Here’s where you’ll want to build your leg strength. Incorporate sled drills into your training, focusing on pushing heavy weights for short distances. Also, add some resistance training with squats and lunges to enhance your power. Remember, you’re not just pushing a sled; you’re pushing yourself to greatness! 💪

Burpees Broad Jump: To improve this, focus on plyometric exercises. Burpee variations can help, as well as broad jumps and box jumps. Try to maintain a smooth rhythm—like dancing, but with a lot more sweat and less music.

Sandbag Lunges: Form is crucial here. Ensure your knee doesn’t extend beyond your toes during the lunge. Incorporate weight training to build strength in your legs. Lunges with a twist can also help improve your core stability, allowing for a more powerful lunge.

Sled Pull: Incorporate resistance bands and improve your grip and core strength. The sled pull is a full-body workout, so hitting the gym for some deadlifts can also work wonders. Get your back and legs working together like a well-oiled machine!

Rowing: Work on your technique. Focus on your stroke rate and power output. Try interval training on the rower to improve your overall time. Remember, rowing is about technique, so don’t just pull like you’re trying to win a tug-of-war; find that rhythm!

Race Strategies:

Now that you know where to focus, let’s talk strategy! For your next race, here are some tips to maximize your performance:

• Start Strong, But Controlled: While you’ve got great leg speed, you might want to manage your energy in the early segments. Keep your first running segment controlled to prevent fatigue later.
• Transition Like a Pro: Your roxzone time is a bit slow; practice transitions during training. Set up mock races to simulate the transition between running and strength exercises. Think of it like a dance—just less twirling and more power!
• Stay Hydrated: Make sure you are properly hydrating before and during the race. A well-hydrated athlete performs better—trust me, your muscles will thank you!
• Pace Your Strength Segments: During the sled push and pull, find a pace that allows you to maintain strength. It’s not a sprint; it’s a test of endurance!
• Visualize Success: Before you hit that starting line, visualize yourself conquering each segment. Positive visualization can change your mindset and help you perform better under pressure.

Conclusion:

Anders, you’ve got the heart and talent to keep climbing the ranks in Hyrox competitions! With a bit of focused training in your weaker segments, you can easily break past your current limits. Remember, champions are not born; they’re made in the sweat and grind of hard work. “Don’t stop when you’re tired; stop when you’re done!” Keep that fire burning, and let’s aim for those podium finishes in Utrecht, Maastricht, and Hamburg! 🔥🏆

Stay motivated, stay hungry, and keep pushing your limits. The road ahead might be tough, but remember, every champion was once a contender that refused to give up! Let’s go smash those goals!

Your coach, Rox-Coach 💥