Fröjd Rasmus 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 526 similar athletes.

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Performance Highlights

SWE Flag Fröjd Rasmus Man Men 30-34 #171006 01:14:20 9th in AG | Top 39.1% 19th | Top 31.7%
-00:35
35:26
Run Total
-00:04
04:26
Avg. Lap
+00:01
03:52
Best Lap
+01:18
34:35
Workout Total
+00:10
04:19
Avg. Workout
-00:39
04:24
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 10 to 68.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 10 to 68.
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Percentile based on all the athletes who competed in Hyrox Pro Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 231 to 319.
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Based on 526 athletes with similar finish time in Hyrox Pro Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 Y axis displaying values. Data ranges from 118 to 390.
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Based on 526 athletes with similar finish time in Hyrox Pro Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -41 to 67.
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Based on 526 athletes with similar finish time in Hyrox Pro Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4369 to 4867.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 82 to 845.
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Percentile based on all the athletes who competed in Hyrox Pro 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 his 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 04:49. Check the detail of the improvement plan below.

01:38 Potential Improvement 33.9% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 799.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Splits Potential Improvement Focus During Training
Sled Pull 01:38 (From 06:30 to 04:52) 33.9%
Sandbag Lunges 01:01 (From 05:09 to 04:08) 21.1%
Farmers Carry 00:42 (From 02:30 to 01:48) 14.5%
Run Total 00:42 (From 35:26 to 34:44) 14.5%
Wall Balls 00:26 (From 05:49 to 05:23) 9.0%
Sled Push 00:20 (From 03:16 to 02:56) 6.9%
Ski Erg 00:00 (From 03:53 to 03:53) 0.0%
BBJ 00:00 (From 03:11 to 03:11) 0.0%
Rowing 00:00 (From 04:17 to 04:17) 0.0%

Splits Time

Fröjd Rasmus Perfect Race
Splits Total Average Total
Running 1 04:19 00:00 03:53 +00:26 00:00 +00:00
Ski Erg 03:53 04:19 04:04 -00:11 03:53 +00:26
Running 2 03:52 08:12 04:11 -00:19 07:57 +00:15
Sled Push 03:16 12:04 03:19 -00:03 12:08 -00:04
Running 3 04:20 15:20 04:32 -00:12 15:27 -00:07
Sled Pull 06:30 19:40 05:23 +01:07 19:59 -00:19
Running 4 04:18 26:10 04:34 -00:16 25:22 +00:48
Burpees Broad Jump 03:11 30:28 03:47 -00:36 29:56 +00:32
Running 5 04:20 33:39 04:38 -00:18 33:43 -00:04
Rowing 04:17 37:59 04:22 -00:05 38:21 -00:22
Running 6 04:21 42:16 04:35 -00:14 42:43 -00:27
Farmers Carry 02:30 46:37 01:58 +00:32 47:18 -00:41
Running 7 04:41 49:07 04:37 +00:04 49:16 -00:09
Sandbag Lunges 05:09 53:48 04:27 +00:42 53:53 -00:05
Running 8 05:19 58:57 05:00 +00:19 58:20 +00:37
Wall Balls 05:49 01:04:16 05:57 -00:08 01:03:20 +00:56
Roxzone 04:24 01:14:20 05:03 -00:39 01:14:20
Based on 526 athletes with similar finish time in Hyrox Pro Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Rasmus Fröjd performed admirably in the 2023 Stockholm Hyrox race, finishing with an impressive overall rank of 19 out of 84 athletes, placing him in the top 22% of the field. In his age group (30-34), he achieved a rank of 9 out of 32 athletes, placing him in the top 28%. His total race time of 01:14:20 showcased his high level of fitness and commitment to the event.

When analyzing his splits, it is evident that Rasmus excelled in the running segments, particularly in Running 2, Running 3, Running 4, Running 5, and Running 6. In these segments, he consistently performed faster than the average, with time gains ranging from 0:27 to 0:31. This highlights his strength and endurance as a runner, indicating that he has a runner profile.

However, there were certain segments where he experienced time losses compared to the average. The segments with the most time lost include the Sled Pull, Sandbag Lunges, Farmers Carry, Sled Push, Wall Balls, and Running 1. These segments require a combination of strength, endurance, and technique, and Rasmus should focus on improving his performance in these areas.

Segments to Improve


1. Sled Pull:
Rasmus lost a significant amount of time in the Sled Pull segment, being 2:03 slower than the average. To improve in this area, he should focus on building strength in his upper body and legs. Incorporating exercises such as deadlifts, squats, and sled pulls into his training routine will help him develop the necessary strength and power for this segment. Additionally, practicing proper technique, such as maintaining a strong grip and using efficient pulling mechanics, will help minimize time losses.

2. Sandbag Lunges:
Rasmus experienced a time loss of 0:55 in the Sandbag Lunges segment. This segment requires both strength and stability. To improve his performance, he should focus on strengthening his lower body, particularly his quadriceps, glutes, and core muscles. Exercises such as lunges, squats, and step-ups can be incorporated into his training routine. Additionally, practicing proper form and balance during lunges, ensuring that the sandbag is held securely, will help him perform more efficiently.

3. Farmers Carry:
Rasmus lost 0:34 compared to the average in the Farmers Carry segment. This segment tests grip strength, upper body endurance, and overall stability. To improve in this area, he should incorporate exercises that specifically target grip strength, such as farmer's walks, hanging from a bar, and using grip strengtheners. Additionally, focusing on overall upper body strength and endurance through exercises like pull-ups, rows, and shoulder presses will enhance his performance in this segment.

4. Sled Push:
Rasmus experienced a time loss of 0:24 in the Sled Push segment. This segment requires both lower body strength and explosive power. To improve in this area, he should incorporate exercises like squats, deadlifts, and sled pushes into his training routine. Additionally, focusing on developing explosive power through exercises like box jumps and medicine ball throws will help him generate more speed and power during the sled push.

5. Wall Balls:
Rasmus lost 0:22 compared to the average in the Wall Balls segment. This segment requires both lower body strength and cardiovascular endurance. To improve his performance, he should focus on building lower body strength through exercises like squats, lunges, and wall sits. Additionally, incorporating high-intensity interval training (HIIT) workouts that include wall balls will help improve his cardiovascular endurance and stamina for this segment.

6. Running 1:
Rasmus was 0:19 slower than the average in Running 1. While he generally excelled in the running segments, this specific segment could benefit from improvements in pacing and technique. Incorporating interval training, hill sprints, and tempo runs into his training routine will help him develop speed, endurance, and proper running form.

Strategies


To improve his overall performance in future races, Rasmus should consider the following strategies:

1. Pacing:
While Rasmus showcased impressive speed in certain segments, he should focus on maintaining a consistent pace throughout the race. Avoiding early bursts of energy and strategically distributing effort across all segments will help him maintain performance and prevent burnout.

2. Transition Efficiency:
The Roxzone, or transition time between exercise zones, was faster than average for Rasmus. However, he can further improve his overall race time by optimizing his transitions. Practicing quick and smooth transitions during training, simulating race scenarios, and focusing on minimizing rest time will help him gain an edge over competitors.

3. Hybrid Training:
While Rasmus has a strong running profile, he should not neglect strength training. Incorporating strength and conditioning exercises into his training routine will help him improve performance in segments that require both strength and endurance. Implementing a well-rounded training program that includes both running and strength exercises will enhance his overall fitness and performance.

4. Mental Preparation:
Hyrox races require mental resilience and focus. Rasmus should incorporate mental training techniques, such as visualization, positive self-talk, and goal setting, to enhance his mental preparedness for the race. Developing mental strength will enable him to push through challenging segments and maintain a competitive mindset.

By implementing these strategies and focusing on targeted training in areas that require improvement, Rasmus Fröjd can further enhance his performance in future Hyrox races. With his current level of fitness and dedication, he has the potential to achieve even higher rankings and excel in his age group.

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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 92.
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Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 1 to 92.
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Percentile based on all the athletes who competed in Hyrox Pro Men
Similar Athletes
Mullikin Trevor 2021 Los Angeles 01:14:02
Zaoui Djamal 2019 Frankfurt 01:14:45
Gittermann Carlo 2024 Malaga 01:14:41
Coluzzi Jon 2022 Las Vegas 01:13:59
Hartman Michael 2024 Dallas 01:14:46
Rodrigues Oscar 2023 Malaga 01:14:44
Bowness Cal 2024 Incheon 01:14:07
Cavicchiolo Luca Giuseppe 2021 Stuttgart 01:14:05
Boshoff Gerhard 2024 Cape Town 01:14:25
Lorenz Julius 2024 Hamburg 01:14:36
Other Results from this athlete
2023 Malmö Fröjd Rasmus 01:19:23
2024 Stockholm Fröjd Rasmus, Bladh Linus 59:22

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