Season 23/24 2023 Stockholm (544) HYROX (430) Men (302) Forslund Jonas

Forslund Jonas Hyrox Result

Dive into this athlete’s performance at 2023 Stockholm 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 50-54 #131007 01:34:28 12th in AG | Top 63.2% 227th | Top 75.2%
+03:58
50:32
Run Total
+00:31
06:19
Avg. Lap
+00:48
05:42
Best Lap
-03:08
36:51
Workout Total
-00:23
04:36
Avg. Workout
-00:47
07:11
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 Forslund Jonas'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 Forslund Jonas'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 Forslund Jonas'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 Forslund Jonas'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 07:26. Check the detail of the improvement plan below.

05:05 Potential Improvement 68.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:05 50:32 to 45:27 68.4%
Sandbag Lunges 01:29 07:02 to 05:33 20.0%
Burpees Broad Jump 00:52 06:46 to 05:54 11.7%
Ski Erg 00:00 04:07 to 04:07 0.0%
Sled Push 00:00 02:22 to 02:22 0.0%
Sled Pull 00:00 04:30 to 04:30 0.0%
Rowing 00:00 04:26 to 04:26 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Wall Balls 00:00 05:40 to 05:40 0.0%

Splits Time

Forslund Jonas Perfect Race
Splits Total Average Total
Running 1 06:29 00:00 04:56 +01:33 00:00 +00:00
Ski Erg 04:07 06:29 04:34 -00:27 04:56 +01:33
Running 2 05:42 10:36 05:21 +00:21 09:30 +01:06
Sled Push 02:22 16:18 03:11 -00:49 14:51 +01:27
Running 3 05:56 18:40 05:52 +00:04 18:02 +00:38
Sled Pull 04:30 24:36 05:30 -01:00 23:54 +00:42
Running 4 06:09 29:06 05:51 +00:18 29:24 -00:18
Burpees Broad Jump 06:46 35:15 06:09 +00:37 35:15 +00:00
Running 5 06:23 42:01 06:04 +00:19 41:24 +00:37
Rowing 04:26 48:24 05:00 -00:34 47:28 +00:56
Running 6 06:14 52:50 05:53 +00:21 52:28 +00:22
Farmers Carry 01:58 59:04 02:24 -00:26 58:21 +00:43
Running 7 06:22 01:01:02 05:52 +00:30 01:00:45 +00:17
Sandbag Lunges 07:02 01:07:24 05:44 +01:18 01:06:37 +00:47
Running 8 07:20 01:14:26 06:42 +00:38 01:12:21 +02:05
Wall Balls 05:40 01:21:46 07:27 -01:47 01:19:03 +02:43
Roxzone 07:11 01:34:28 07:58 -00:47 01:34:28
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Jonas Forslund performed well in the 2023 Stockholm Hyrox race, ranking in the top 52% of 430 athletes overall and top 42% of 28 athletes in his age group. His overall time of 01:34:28 was respectable, but there is room for improvement in certain areas.

In terms of pacing, Jonas may have started the race too fast, as evidenced by his slower running times in the later segments. This suggests that he may benefit from pacing himself more evenly throughout the race to maintain consistent energy levels and performance.

Segments to Improve


1. Running 1:
Jonas was 01:44 slower than average in this segment. To improve his performance, he should focus on increasing his speed and endurance through interval training and tempo runs. Incorporating hill sprints and track workouts can also help improve his running efficiency.

2. Sandbag Lunges:
Jonas was 01:20 slower than average in this segment. To improve his performance, he should focus on building strength in his lower body through exercises such as squats, lunges, and deadlifts. Incorporating weighted lunges and step-ups can specifically target the muscles used in the sandbag lunges.

3. Burpees Broad Jump:
Jonas was 01:00 slower than average in this segment. To improve his performance, he should focus on increasing his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and burpees can help enhance his power output and speed in this movement.

4. Running 7:
Jonas was 00:30 slower than average in this segment. To improve his performance, he should continue to work on his running endurance through longer distance runs and gradually increasing his mileage. Incorporating speed workouts such as tempo runs and fartlek training can also help improve his speed and stamina.

5. Running 8:
Jonas was 00:30 slower than average in this segment. Similar to Running 7, he should focus on improving his running endurance and speed through targeted training sessions. Incorporating hill repeats and interval training can help improve his overall running performance.

Strategies


- Pacing: Jonas should focus on maintaining a consistent pace throughout the race to avoid burning out early. This can be achieved by monitoring his effort level and using a heart rate monitor or perceived exertion scale to gauge his intensity.

- Transition Efficiency: To improve his roxzone time, Jonas should work on improving his overall fitness and transition skills. Incorporating circuit training and functional fitness exercises can help improve his overall fitness and make transitions between exercises more seamless.

- Mental Preparation: Jonas should focus on mental strategies such as visualization and positive self-talk to maintain motivation and focus during the race. Developing a race plan and breaking the race into smaller, manageable segments can also help him stay mentally engaged throughout the event.

In conclusion, Jonas Forslund performed well in the 2023 Stockholm Hyrox race, but there are areas for improvement. By focusing on specific training strategies and techniques, such as interval training, strength exercises, and improved pacing, Jonas can enhance his overall performance and achieve better results in future races.

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
Nicholls Ian 2024 Stuttgart 01:34:47
Agbomson Wayne 2024 Manchester 01:34:45
Pacheco Yossin Francesco 2023 Milan 01:34:33
Regard Gwennaël 2024 Bordeaux 01:34:41
Van Keirsbulck Jordi 2024 Maastricht 01:34:48
Sutera Remi 2024 Marseille 01:34:44
Pepa Ken 2024 Melbourne 01:33:58
Van Daalen Tim 2024 Amsterdam 01:34:58
fisher jennifer 2022 Dallas 01:34:39
Gauthier Florent 2024 Milan 01:34:27

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Essen 01:35:03
2023 Stockholm 01:38:48
2023 Malmö 01:44:34
2023 Maastricht European Championships 01:34:17
2023 Dublin 01:39:37
2024 Malaga 01:40:15
2024 Copenhagen 01:40:15
2024 Stockholm 01:32:57

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download