Nilsgren Matilda Hyrox Result

Overall Performance

Matilda Nilsgren had a solid performance in the 2023 Stockholm HYROX race, finishing with an overall rank of 59, which puts her in the top 13% of all 430 athletes. In her age group (U24), she ranked 8th out of 30 athletes, placing her in the top 26%. Her overall time was 01:24:57, with a total running time of 00:44:01, which was 01:21 slower than the average.

Matilda's best running lap was 00:05:09, indicating that she has the potential to excel in running segments. However, her performance in certain segments, such as Burpees Broad Jump, Running 1, and Running 4, was below average, resulting in time lost.

Segments to Improve

1. Burpees Broad Jump: Matilda's time of 00:06:23 was 01:04 slower than the average. To improve in this segment, she can incorporate specific drills and exercises to enhance her speed and efficiency in performing burpees and broad jumps. High-intensity interval training (HIIT) workouts that focus on explosive movements and plyometric exercises can help improve her power and speed. Additionally, practicing burpees and broad jumps with correct form and technique will help optimize her performance.

2. Running 1: Matilda's time of 00:05:37 was 00:53 slower than the average. To improve her running performance in this segment, she can focus on interval training and speed workouts. Incorporating tempo runs, fartlek runs, and hill sprints into her training routine will help improve her speed and endurance. Additionally, working on her running form and technique, such as maintaining a proper stride and posture, can contribute to faster running times.

3. Roxzone: Matilda's time of 00:06:39 was 00:34 slower than the average. To improve in this segment, she should aim to enhance her overall fitness and reduce transition times. Incorporating circuit training and interval training into her workouts can increase her overall cardiovascular fitness and improve her ability to quickly transition between exercises. Additionally, practicing specific transitions between exercises during training sessions can help minimize time lost in the Roxzone.

4. Best Lap: Matilda's best lap time of 00:05:09 indicates that she has good running potential. To further improve her running performance, she can focus on increasing her overall running endurance through long-distance runs and incorporating interval training. Strength training exercises that target the muscles used in running, such as lunges, squats, and calf raises, can also help improve her running performance.

5. Running 4: Matilda's time of 00:05:48 was 00:17 slower than the average. To improve in this segment, she can work on her overall running endurance and speed. Incorporating tempo runs and interval training into her training routine will help improve her speed and endurance. Additionally, focusing on maintaining a consistent pace throughout the race and avoiding starting too fast can contribute to better performance in this segment.

6. Wall Balls: Matilda's time of 00:04:34 was 00:12 slower than the average. To improve in this segment, she can focus on building upper body and core strength. Incorporating exercises such as medicine ball slams, overhead presses, and planks into her strength training routine will help improve her performance in wall balls.

Strategies

- Pacing: Matilda should focus on maintaining a steady pace throughout the race to avoid burning out too early. Starting too fast can lead to fatigue in later segments, so it is important for her to find a sustainable pace that allows her to maintain consistent performance.
- Transitions: Matilda should aim to minimize transition times between exercises by practicing specific transitions during training sessions. Efficiently moving from one exercise to the next can help save valuable time in the Roxzone and contribute to an overall faster race time.
- Mental Preparation: It is important for Matilda to mentally prepare herself for the race by visualizing success and setting achievable goals. Developing a race strategy that includes specific targets for each segment can help keep her focused and motivated throughout the race.
- Nutrition and Hydration: Matilda should ensure she is properly fueling and hydrating her body before, during, and after the race. Proper nutrition and hydration can contribute to improved performance and recovery.
- Recovery and Rest: Matilda should prioritize recovery and rest days in her training schedule. Allowing her body to recover and repair between training sessions will help prevent overtraining and reduce the risk of injury.

By incorporating these specific training strategies and techniques, Matilda can target her areas for improvement and enhance her overall performance in future HYROX races.