Stangerum Lone Hyrox Result

Overall Performance:

Lone Stangerum showed a commendable performance in the 2024 Hamburg HYROX race, ranking in the top 27% of 1853 athletes and in the top 19% of her age group (45-49). In terms of nationality, she represented Denmark well with her performance. Lone's overall time was 01:48:24. One of her notable strengths is her running ability. Her total running time was 00:52:34, which is 02:20 faster than the average, marking her as a strong runner. However, her pace at the beginning of the race (Running 1) was slower than average, suggesting that she might have started a bit slower than others.

Looking at her performance in the different segments, she excelled in Sled Push (01:30 faster than average) and Farmers Carry (00:30 faster than average). These results suggest that Lone has a well-developed strength profile alongside her running capabilities.

However, Lone lost some time in the Roxzone where she was 00:14 slower than average, indicating that she might have rested more or took more time for the transition. This suggests the need for improvement in overall fitness and transition time.

Segments to Improve:

• Burpees Broad Jump: Lone's time in this segment was significantly slower than average (03:16 slower). To improve in this area, she could incorporate more plyometric exercises into her training, such as box jumps and jump lunges, to increase power and speed. Practicing the burpee broad jump movement itself can also help her become more efficient and faster in this segment.
• Wall Balls: Another segment where Lone lost time was the Wall Balls, where she was 01:04 slower than the average. To improve in this segment, she should add more functional strength training to her routine, focusing on squats and shoulder press movements. Using a medicine ball for these exercises can provide a more specific training stimulus.
• Sandbag Lunges: Lone was slower than average in this segment by 00:53. This suggests the need for more strength training, particularly in lower body and core. Exercises such as weighted lunges, squats, and deadlifts could be beneficial.
• Roxzone: Lone's slower than average time in the Roxzone indicates that she should focus on improving her overall fitness and transition time. High-intensity interval training (HIIT) workouts can help improve her cardiovascular fitness, while practicing transitions between exercises can help reduce her time in this segment.

Race Strategies:

Given her strengths and areas for improvement, Lone should consider the following strategies for future races:

• Pacing: Lone should aim for a more consistent pace throughout the race. She started a bit slower in the first running segment but was faster than average in subsequent running segments. By maintaining a steady pace from the start, she could conserve energy for the more challenging segments later in the race.
• Transitions: Lone should work on speeding up her transitions between exercises, particularly moving into the Roxzone. This could involve strategic placement of equipment and practicing the movement from one exercise to the next.
• Strength Training: While Lone has shown strength in some areas, she could benefit from more focused strength training, particularly for exercises like the burpees broad jump, wall balls, and sandbag lunges.

By focusing on these areas, Lone has the potential to significantly improve her future performance in HYROX races.