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.
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 Hjortlund Anders'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 Hjortlund Anders'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 Hjortlund Anders'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 Hjortlund Anders'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
03:11.
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:
Anders Hjortlund showcased a commendable performance in the 2024 Copenhagen HYROX race, finishing in the top 47% overall and within the top 37% in his age group. A significant strength is his running, where he clocked a total time that was 57 seconds faster than average, indicating a robust runner profile. However, his performance in the Roxzone suggests room for improvement in transition times and overall fitness. The initial running segment was slower than average, indicating a potentially cautious start, but improved pacing in subsequent running segments. The standout performance in the Wall Balls segment also highlights a strong strength base, suggesting Anders has a hybrid profile with a lean towards running. The areas requiring most improvement are transitions and specific strength exercises, particularly the Burpees Broad Jump and the Farmers Carry.
Segments to Improve:
Burpees Broad Jump: Anders’ performance in this segment was considerably slower than average, indicating a need for explosive power and endurance. To improve, focus on plyometric exercises such as box jumps, squat jumps, and lunge jumps to build explosive strength. Incorporate burpee variations into workouts, gradually increasing intensity and volume, and practice broad jumps separately to improve jump distance. Training should also include interval training to enhance endurance.
Roxzone: A slower transition time suggests a need for better overall fitness and quicker shifts between exercises. Implement circuit training with minimal rest between exercises to simulate race conditions. Practice specific transitions between running and strength exercises to reduce downtime and improve efficiency.
Farmers Carry: To enhance grip strength and endurance, which are crucial for this segment, incorporate grip-specific exercises such as dead hangs and farmers walk into the training routine. Also, focus on core strengthening exercises, as a strong core is essential for maintaining posture and stability during the carry.
Sled Pull: Improving technique and leg strength will be beneficial. Include resistance training focusing on the posterior chain, such as deadlifts and leg curls. Technique drills, emphasizing proper posture and leverage, will also help in reducing time in this segment.
Race Strategies:
Start Pace: Given the slow start in the initial running segment, Anders could benefit from starting at a slightly faster pace. This doesn’t mean going all out from the start but finding a comfortable pace that is slightly above the current start pace to save valuable seconds in the early stages.
Transition Efficiency: Focus on reducing time in the Roxzone by practicing swift and efficient transitions between exercises. This includes setting up equipment beforehand in training to mimic race conditions and minimizing rest time between exercises.
Strength Endurance Balance: Given Anders' hybrid profile, maintaining a balance between running and strength training is crucial. Incorporating more strength endurance workouts can help in improving performance in the strength-based segments while retaining running prowess.
Mental Preparation: Mental toughness plays a significant role in endurance races. Practicing visualization techniques and developing a strong mindset will help Anders push through challenging segments and maintain focus throughout the race.
By addressing these specific areas of improvement and implementing strategic race strategies, Anders Hjortlund can significantly enhance his performance in future HYROX races. A dedicated focus on explosive strength, transition efficiency, and maintaining a balanced training approach will be key to turning identified weaknesses into 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.
Percentile based on all the athletes who competed in Hyrox Men