Häger Lasse Hyrox Result

Overall Performance

Lasse Häger delivered a commendable performance at the 2024 Milan Hyrox event. His overall rank was 835 out of 1371 athletes, placing him in the top 60%. Within his age group (25-29), he ranked 159th out of 232 athletes, putting him in the top 68%. Notably, Lasse's total running time of 45:39 was 1:16 faster than the average, indicating a strong running profile. His best running lap was an impressive 4:48, suggesting superior capability in shorter running bursts.

Despite a strong running profile, Lasse's performance in the initial running segment (Running 1) was slower than average, indicating a potentially conservative start. However, his consistent improvement in subsequent running segments suggests effective pacing overall. Lasse appears to have a hybrid profile with a slight inclination towards running, given his above-average performance in strength-oriented exercises like the Sled Push and Ski Erg. However, his times in segments like Rowing and Burpees Broad Jump indicate areas for improvement.

Segments to Improve

• Rowing: Lasse's time was significantly slower than average, ranking at the 100th percentile. Focus should be on improving rowing technique and endurance. Key exercises include:
  • High-Intensity Interval Training (HIIT): Incorporate short bursts of maximum-effort rowing followed by rest periods.
  • Endurance Rows: Perform steady-state rowing sessions to build cardiovascular endurance.
  • Technique Drills: Work on stroke efficiency and power application, ensuring proper form to maximize each pull.
• Roxzone Transitions: His Roxzone time was slower than average, often a result of rest or delayed transitions. To improve:
  • Transition Drills: Practice moving quickly between exercises, minimizing rest and maximizing efficiency.
  • Functional Circuit Training: Simulate race conditions by performing circuits with minimal rest to improve overall fitness and transition speed.
• Burpees Broad Jump: Slower than average performance indicates a need for better explosive strength and technique. Training suggestions:
  • Plyometric Training: Focus on exercises like box jumps and squat jumps to enhance explosive power.
  • Core Strengthening: Strengthen core muscles to improve stability and efficiency during broad jumps.
  • Technique Refinement: Work on form to ensure efficient movement and energy conservation.

Race Strategies

• Start Strategy: Begin the race at a slightly faster pace in the first running segments to avoid falling behind, given his slower start in Running 1.
• Energy Management: Maintain a consistent pace throughout the race, focusing on energy conservation for high-effort segments like Rowing and Burpees Broad Jump.
• Transition Efficiency: Implement quick mental checks before each transition to ensure readiness and minimize time spent in the Roxzone.
• Compromised Running: Practice running immediately after strength exercises to simulate race conditions and improve performance in compromised running situations.