Dive into this athlete’s performance at 2024 Copenhagen 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.
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.
Chart
Line chart with 17 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 65.
End of interactive chart.
Chart
Line chart with 10 data points.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 33.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox 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!
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 229 to 304.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox 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.
Chart
Bar chart with 2 data series.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 86 to 291.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox 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.
Chart
Combination chart with 2 data series.
Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -54 to 80.
End of interactive chart.
Based on 1000 athletes with similar finish time in Hyrox 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.
Chart
Line chart with 2 lines.
Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4110 to 5282.
End of interactive chart.
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.
Chart
Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 866.
End of interactive chart.
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 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 performance we identified a possible improvement of
03:30.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Johan Ångman's performance in the 2024 Copenhagen HYROX race places him impressively within the top 7% of all athletes and the top 8% in his age group, showcasing his formidable fitness level and competitive spirit. His overall time of 01:08:30 with a total running time of 00:34:56, which is 00:16 faster than average, indicates a strong running proficiency. This suggests Johan has a more runner-focused profile, excelling in endurance and speed on the track. However, his pacing at the beginning was slightly off, starting slower than average in Running 1 but gaining momentum as the race progressed. The Roxzone time being significantly slower than average points towards potential inefficiencies in transition times or rest periods between exercises, indicating an area ripe for improvement. Johan's performance across various segments underscores a hybrid athlete with a leaning towards running but still with commendable strength capacities, particularly highlighted by his outstanding performances in Farmers Carry and Sandbag Lunges.
Segments to Improve:
Roxzone: Johan's Roxzone time is considerably slower than average, indicating longer rest periods or slower transitions between exercises. To improve, Johan should focus on enhancing overall fitness with HIIT (High-Intensity Interval Training) to better handle consecutively intense efforts with minimal rest. Additionally, practicing transitions between different types of exercises can reduce hesitation and improve efficiency. Drills simulating the switch from running to strength exercises and vice versa, with minimal rest, can acclimate the body to the rapid change in demand.
Burpees Broad Jump: To improve his performance in the Burpees Broad Jump, Johan should incorporate plyometric training into his routine. Exercises like box jumps, squat jumps, and lunge jumps will increase explosive power, crucial for both the broad jump and efficient burpee execution. Focusing on burpee form, specifically ensuring a tight core during the push-up phase and an explosive jump, will also yield better times.
Sled Pull: Johan's sled pull time can be enhanced by strengthening his posterior chain muscles, including the hamstrings, glutes, and lower back. Weighted sled drags and pulls, deadlifts, and kettlebell swings can build the necessary strength. Technique-wise, maintaining a low, leaning posture and taking powerful, driving steps can improve efficiency and speed during the sled pull.
Race Strategies:
Improved Pacing: Given Johan's slower start in the initial running segment, a more strategic pacing approach can help conserve energy for consistent performance throughout the race. Starting at a moderate pace and gradually increasing intensity can prevent early fatigue. Monitoring heart rate can also guide pacing to stay within optimal performance zones.
Transition Efficiency: Minimizing time in the Roxzone requires practice in quickly shifting between running and strength tasks. Setting up simulated transition zones during training where Johan can practice moving from one exercise to the next without unnecessary delays can condition him to maintain momentum during the actual race.
Strength Endurance: To balance his runner profile, Johan should focus on strength endurance training. Circuit training involving high-repetition strength exercises interspersed with short running or jogging intervals can improve his ability to maintain strength over the race duration. This approach can also improve his resilience in strength-focused segments, reducing the relative rest time needed in the Roxzone.
By addressing these identified areas of improvement with targeted training and strategic race planning, Johan Ångman can elevate his performance in future HYROX races. Enhancing transition efficiency, optimizing pacing, and developing a more balanced profile between running and strength will be key to turning potential weaknesses into competitive strengths.
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.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 96.
End of interactive chart.
Chart
Line chart with 3 lines.
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 2 to 96.
End of interactive chart.
Percentile based on all the athletes who competed in Hyrox Men