Lindh Ahlqvist Linus
Hyrox Result
Dive into this athlete’s performance at 2024 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.
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 Lindh Ahlqvist Linus'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 Lindh Ahlqvist Linus'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 Lindh Ahlqvist Linus'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 Lindh Ahlqvist Linus'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
04:22.
Check the detail of the improvement plan below.
01:57
Potential Improvement
44.7%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Linus, overall you put in a solid performance, finishing in 01:31:54 and placing 753rd overall among 1096 athletes. That’s top 68%, which is no small feat! It’s clear you’ve got a strong running profile, as evidenced by your total running time of 00:43:32, which is 01:49 faster than average. This indicates that you're more comfortable on your feet than you are under the weights. However, your pacing in the first running segment was a bit off, coming in 30 seconds slower than average. This suggests that you might have started a bit too conservatively or simply needed to find your rhythm. Your performance overall showcases your endurance, but there are definitely areas we can refine to maximize your potential. Let’s break down the segments and hone in on where we can turn those weaknesses into strengths. 💪
Segments to Improve:
- Sandbag Lunges (00:07:16): This was your slowest segment, and it really cost you time. Focus on form and endurance.
- Drill: Perform weighted lunges with a sandbag regularly. Aim for sets of 10-15 reps per leg, building up to longer distances.
- Technique: Keep your core tight and chest upright. Take controlled steps to engage the glutes and quads effectively.
- Compromise Running: After heavy lunges, your legs may feel like jelly. Incorporate light jogs immediately after lunges to maintain running form and reduce fatigue.
- Wall Balls (00:08:22): Another segment where you could gain valuable time. Your technique may need tweaking.
- Drill: Practice wall balls with a focus on explosive movement. Start with lighter weights to perfect your form, then gradually increase the weight.
- Technique: Ensure you’re squatting low enough to utilize leg power, and throw the ball high to maximize your vertical reach.
- Compromise Running: After wall balls, do short sprints (30-50 meters) to simulate the fatigue from the exercise and practice transitioning back to running.
- Rowing (00:05:23): You took longer than average here. Improving your technique and efficiency can help.
- Drill: Focus on short interval rowing sessions (500m) with a mix of high-intensity bursts and active recovery.
- Technique: Concentrate on your stroke rate and power application. Use your legs more effectively during the drive phase of each stroke.
- Compromise Running: After rowing, practice maintaining a steady pace for a short run to simulate the transition into running post-rowing.
Race Strategies:
- Pacing: Start your first run at a moderate pace. Your first segment was slower than average, so aim for a consistent pace that keeps you comfortable but not too relaxed.
- Transitions: Focus on quick transitions between exercises. Practice moving from one station to another efficiently in your training. The roxzone time was slightly better than average, but there's room to shave off even more time.
- Hydration and Nutrition: Make sure to hydrate adequately before and during the race. A small snack (like a banana) before the race can help fuel your performance! Remember, a well-fed athlete is a fast athlete! 🍌
- Mindset: Keep a positive mantra in your head. Something like, "I am strong. I am capable. I am a Hyrox athlete!" can go a long way in keeping you pumped throughout the race.
Conclusion:
Linus, you've shown that you've got what it takes to compete at a high level, but every champion has room for improvement. Remember, “It’s not about the will to win, but the will to prepare to win.” - Paul “Bear” Bryant. Embrace the grind, and don’t be afraid to push your limits. Every time you challenge yourself, you get one step closer to that podium. Keep your head up, stay focused, and let’s turn those weaknesses into strengths. You’ve got this! 💥
And hey, if you think sandbags are heavy, just wait until you carry your dreams to the finish line! Now go out there and crush it! 🏆
Keep grinding, Linus! The Rox-Coach is here to support your journey! 💪
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