Ryd Jakob Hyrox Result

Dive into this athlete’s performance at 2024 Hong Kong using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

SWE SWE Flag Men 25-29 #124024 01:28:48 65th in AG | Top 40.9% 399th | Top 38.6%
-02:27
41:38
Run Total
-00:18
05:12
Avg. Lap
+00:11
04:52
Best Lap
+03:15
40:47
Workout Total
+00:24
05:05
Avg. Workout
-00:44
06:29
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Ryd Jakob's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Ryd Jakob's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Ryd Jakob's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Ryd Jakob's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 05:11. Check the detail of the improvement plan below.

01:52 Potential Improvement 36.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sandbag Lunges 01:52 06:57 to 05:05 36.0%
Wall Balls 01:01 07:26 to 06:25 19.6%
Farmers Carry 00:55 03:03 to 02:08 17.7%
Sled Pull 00:41 05:34 to 04:53 13.2%
Ski Erg 00:18 04:45 to 04:27 5.8%
Rowing 00:15 05:04 to 04:49 4.8%
Sled Push 00:09 03:00 to 02:51 2.9%
Burpees Broad Jump 00:00 04:58 to 04:58 0.0%
Run Total 00:00 41:38 to 41:38 0.0%

Splits Time

Ryd Jakob Perfect Race
Splits Total Average Total
Running 1 05:00 00:00 04:46 +00:14 00:00 +00:00
Ski Erg 04:45 05:00 04:29 +00:16 04:46 +00:14
Running 2 04:56 09:45 05:06 -00:10 09:15 +00:30
Sled Push 03:00 14:41 03:00 +00:00 14:21 +00:20
Running 3 05:16 17:41 05:33 -00:17 17:21 +00:20
Sled Pull 05:34 22:57 05:07 +00:27 22:54 +00:03
Running 4 04:52 28:31 05:33 -00:41 28:01 +00:30
Burpees Broad Jump 04:58 33:23 05:37 -00:39 33:34 -00:11
Running 5 05:14 38:21 05:43 -00:29 39:11 -00:50
Rowing 05:04 43:35 04:53 +00:11 44:54 -01:19
Running 6 05:19 48:39 05:35 -00:16 49:47 -01:08
Farmers Carry 03:03 53:58 02:15 +00:48 55:22 -01:24
Running 7 05:23 57:01 05:33 -00:10 57:37 -00:36
Sandbag Lunges 06:57 01:02:24 05:23 +01:34 01:03:10 -00:46
Running 8 05:41 01:09:21 06:14 -00:33 01:08:33 +00:48
Wall Balls 07:26 01:15:02 06:48 +00:38 01:14:47 +00:15
Roxzone 06:29 01:28:48 07:13 -00:44 01:28:48
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jakob, you crushed it at the 2024 Hong Kong Hyrox, finishing with a time of 01:28:48, placing you in the top 14% overall and 40% in your age group! Not too shabby for a day of sweat and determination. Your total running time of 00:41:38, which is 2:37 faster than average, clearly shows you have a runner’s profile. However, it seems like your pacing might have been a bit off; you started slower than the average in the first segment but finished strong in the last lap. You've got those legs for speed but might need to work on your strength and transitions. Let’s turn that running prowess into a more balanced performance! 🏃‍♂️💪

Segments to Improve:
  • Sandbag Lunges: At 00:06:57, you were 1:35 slower than the average. These lunges can be a game-changer but require both strength and endurance. Consider adding weighted lunges into your training. Aim for 3 sets of 10-15 reps with a challenging weight. Focus on form—keep your chest up and drive through the heel of your front foot.
  • Wall Balls: You logged 00:07:26, which is 0:39 slower than average. Wall balls require explosive power. Work on your squat depth and throwing technique. Incorporate plyometrics like jump squats and overhead medicine ball throws into your routine. Start with 3 sets of 10-15 reps. The higher the wall, the bigger the splash! 💥
  • Sled Pull: At 00:05:34, you were 0:28 slower than average. This exercise is all about strength and technique. Practice with lighter weights to refine your form, focusing on your grip and body positioning. Gradually increase the weight while maintaining that form. Include resistance band pulls for additional strength training.
  • Farmers Carry: A time of 00:03:03 means you were 0:47 slower than average. This is a core strength and grip challenge. Work on your grip strength with dead hangs from a pull-up bar, and practice carrying heavy weights over short distances. Aim for 3 sets of 30 meters, increasing the weight as you get stronger.
  • Ski Erg: You clocked in at 00:04:45, which is 0:16 slower than average. This is an upper body endurance test. Focus on your technique; keep your core engaged and pull with your arms and legs in unison. Try interval training on the Ski Erg—30 seconds of max effort followed by 30 seconds of rest for 5-10 rounds.
  • Roxzone: Your transition time of 00:06:29 was 0:39 faster than average, so you’re doing something right here! Aim to maintain this but work on your overall fitness to minimize time spent in each transition. Practice quick changes between exercises during training to mimic race conditions.
  • Sled Push: At 00:03:00, you were 0:01 slower than average. This is all about leg strength and technique. Incorporate sled pushes into your weekly routine, focusing on quick, explosive pushes. Try to work in interval sets with short rest periods to build endurance.
  • Rowing: You finished at 00:05:04, which is 0:11 slower than average. Focus on your stroke technique—keep your back straight and use your legs to drive the power. Incorporate interval workouts on the rower to boost your endurance, aiming for 1 minute at a high pace followed by 1 minute of recovery.
Race Strategies:
  • Pacing: Start a bit more conservatively. You’ve got the speed, but blowing out too fast can tire you out for those later segments. Aim for even splits throughout the race.
  • Transitions: Practice quick transitions. Set up mock races and time yourself moving from one exercise to another. Think of it as a pit stop—fast in, fast out! 🏎️
  • Nutrition: Fuel your body appropriately before and during the race. Hydrate well and consider a quick source of energy, like gels or chews, during the event.
  • Mindset: Stay positive! Remember, every second counts, but don't let pressure get to you. A calm mind can lead to a strong finish. “You miss 100% of the shots you don’t take!” – Wayne Gretzky (and Michael Scott, but we won't get into that).
Conclusion:

Jakob, you’ve got the foundation to take your Hyrox performance to the next level. By focusing on your weaknesses and sharpening those skills, you will not only improve your times but also your overall race experience. Remember, every drop of sweat is just another step closer to your goal. Keep pushing, and soon you’ll be laughing at those segments like they owe you money! 💪💥

Stay motivated, keep training hard, and let’s crush that next race together. I’m here to help you every step of the way. You got this!

— Your Rox-Coach

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men
Similar Athletes
Cullen James 2024 Dublin 01:28:26
Dodson Paul 2024 Singapore National Stadium 01:29:09
Sköries Sebastian 2023 Hamburg 01:29:10
Koble Cody 2021 Los Angeles 01:28:40
Mancini Ivan 2023 Rimini 01:29:16
Quirong Mathew 2024 New York 01:29:10
Canarias Tiago 2024 Milan 01:28:30
Bousseksou Amine 2023 Paris 01:29:16
Gascoigne Paul 2024 Melbourne 01:28:50
West Adam 2023 London 01:29:01

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Hong Kong 01:35:16

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