Anette Heimli Jokstad Hyrox Result

Overall Performance:

Anette, you’ve shown some serious grit during the 2025 Malaga Hyrox competition, finishing with an overall time of 01:14:13, which landed you in 5th place overall and 2nd in your age group (35-39). This means you’re in the top 13% of 38 athletes, which is nothing to scoff at! Your total running time of 35:22 was a solid minute faster than the average for your finish time, indicating that you have a strong runner profile. However, while you’re clearly capable on the run, there are areas in strength that need attention to truly round out your performance.

Looking back at your previous races, there’s been a clear progression. Your time in Malaga was 7:01 faster than your performance in Malmö last September, showcasing your commitment to improvement. Yet, the results from Katowice in February remind us of the potential that lies within you, where you finished in 58:58. You have the ability to break barriers, and it’s time to harness that fire!🔥

Segments & Race Analysis:

In Malaga, your pacing was a mixed bag. You started strong but then faced some challenges in the middle segments, particularly after the sled push. Here’s a quick breakdown of how you stacked up against the averages:

• Running 1: 03:45 - Great start! You were 15 seconds faster than average, kicking things off like a rocket. 🚀
• Ski Erg: 04:43 - Slightly slower than average, but still in the mix.
• Sled Push: 03:34 - 17 seconds slower than average; this is where you started to lose some momentum.
• Running 3: 04:26 - You picked it up a bit here but still lagged behind average.
• Burpees Broad Jump: 03:42 - Ouch! This was tough, 20 seconds slower than average.
• Roxzone: 04:49 - Your transition time could use some fine-tuning; it was 3 seconds slower than average.

Your segments tell a story of a strong runner who needs to tighten up on strength segments and transitions. You can’t just run fast; you need to own those strength exercises like they’re your best friends! 💪

Segments to Improve:

Now, let's dig into the segments that need some extra love and attention:

• Sandbag Lunges: Current Time: 05:00 | Potential Improvement: 01:09 (Aim for 03:51) | Focus during training: 28%
  Drill Suggestion: Incorporate weighted lunges into your routine at least twice a week. Focus on form and depth. Try adding pauses at the bottom of the lunge to build strength and stability. Work in sets of 8-10 reps with increasing weight.
• Sled Push: Current Time: 03:34 | Potential Improvement: 00:47 (Aim for 02:47) | Focus during training: 19%
  Drill Suggestion: Practicing sled pushes with varied weights can help increase your speed. Aim for short, explosive pushes of 20-30 meters with maximal effort. Use intervals to build endurance and speed.
• Rowing: Current Time: 05:04 | Potential Improvement: 00:26 (Aim for 04:38) | Focus during training: 10%
  Drill Suggestion: Focus on technique! Work on your stroke rate and power. Incorporate intervals of 500m with target paces. Aim for consistent pacing and gradually increase the intensity.
• Sled Pull: Current Time: 04:57 | Potential Improvement: 00:24 (Aim for 04:33) | Focus during training: 9%
  Drill Suggestion: Similar to the sled push, work on explosiveness and endurance. Perform sled pulls with a weight that challenges you without sacrificing form. Incorporate varying distances to simulate race conditions.
• Farmers Carry: Current Time: 02:17 | Potential Improvement: 00:22 (Aim for 01:55) | Focus during training: 8%
  Drill Suggestion: Include heavy carries in your training at least once a week. Focus on grip strength and maintaining an upright posture. Carry for longer distances to build endurance.
• Wall Balls: Current Time: 04:49 | Potential Improvement: 00:20 (Aim for 04:29) | Focus during training: 8%
  Drill Suggestion: Increase your wall ball reps in workout routines. Focus on speed and power in your throws. Consider incorporating partner drills for added motivation.
• Ski Erg: Current Time: 04:43 | Potential Improvement: 00:17 (Aim for 04:26) | Focus during training: 6%
  Drill Suggestion: Perform intervals on the Ski Erg to improve your efficiency. Aim for consistent pacing and focus on technique to maximize power output.
• Total Running Time: Current Time: 35:22 | Potential Improvement: 00:17 (Aim for 35:05) | Focus during training: 6%
  Drill Suggestion: Incorporate speed work and longer runs into your training. Aim for a mix of endurance runs and interval sprints to improve overall running efficiency.

These improvements will require focus and dedication, but you’ve got the spirit to turn these weaknesses into strengths! Remember, “The only way to achieve the impossible is to believe it is possible.”

Race Strategies:

When you line up for your next race, keep these strategies in your back pocket:

• Pacing: Start strong but controlled. You’ve shown you can start fast, but you don’t want to redline too early. Aim for even splits.
• Transitions: Work on your transitions in training. Practice getting in and out of exercises quickly to minimize downtime. Think of it as a relay race – every second counts!
• Mindset: Remember to embrace the discomfort! Each tough segment is just a step closer to your goal. Visualize success and push through the rough patches. “You’re not here to be average; you’re here to be awesome!”
• Nutrition & Recovery: Fuel your body wisely before and after races. Hydration and nutrition can make a world of difference in your performance. And don’t forget to recover – even superheroes need to recharge!

Conclusion:

Anette, you’re on the brink of greatness, and it’s all about honing in on those weaknesses. Your next races—HYROX Barcelona on April 25, HYROX Valencia on October 17, and HYROX Madrid on November 28—are perfect opportunities to showcase your hard work and determination. As you prepare, keep pushing your limits and remember: “You are your only limit.” You’ve got this! 💥 Keep striving, stay focused, and let’s get after it!

And remember, if at first, you don’t succeed, you’re probably just warming up! 😉 Keep that spirit high, Anette. The Rox-Coach is here to support you all the way!