Hanna Ekstrand Hyrox Result

Overall Performance

Ekstrand Hanna had a strong performance in the Hyrox race in Stockholm, finishing with an overall rank of 34 out of 430 athletes, putting her in the top 7% of participants. In her age group (40-44), she placed 6th out of 67 athletes, which is in the top 8%. Her overall time was 01:18:48, and her total running time was 00:38:49, which was 00:47 faster than the average for her finish time.

Looking at the splits, Ekstrand performed particularly well in the Running 2, Sled Push, Running 3, Running 4, Running 5, Running 6, Running 7, Sandbag Lunges, Running 8, and Wall Balls segments. In these segments, she was consistently faster than the average time, ranging from 00:15 to 00:47 faster. Her best running lap was completed in 00:04:35, which was also faster than the average.

However, there are areas where Ekstrand can improve her performance. The segments where she lost the most time compared to the average were the Sled Pull, Burpees Broad Jump, Running 1, Ski Erg, Best Lap, and Rowing. In these segments, she was between 00:13 and 01:21 slower than the average time.

Segments to Improve

1. Sled Pull: Ekstrand should focus on improving her performance in the Sled Pull segment. To enhance her strength and technique, she can incorporate exercises such as deadlifts, squats, and sled pulls into her training routine. Additionally, practicing proper form during the Sled Pull, maintaining a strong posture and utilizing the power from her legs, will help improve her time in this segment.

2. Burpees Broad Jump: To improve in the Burpees Broad Jump segment, Ekstrand should work on increasing her explosive power and agility. Plyometric exercises like box jumps, squat jumps, and burpees can help enhance her jumping ability and speed. Incorporating these exercises into her training routine will help her become more efficient in this segment.

3. Running 1: Ekstrand was slower than the average in the Running 1 segment. To improve her running performance, she should focus on increasing her speed and endurance through interval training and tempo runs. Incorporating hill sprints and fartlek workouts into her training routine will also help improve her speed and stamina.

4. Ski Erg: To improve her performance in the Ski Erg segment, Ekstrand should focus on improving her upper body strength and endurance. Incorporating exercises like rowing, shoulder presses, and pull-ups into her training routine will help develop the necessary strength for this segment. Additionally, practicing proper technique on the Ski Erg, maintaining a steady rhythm and efficient pull, will aid in improving her time.

5. Best Lap: Ekstrand's best lap time was slower than the average. To improve her lap times, she should focus on increasing her overall running speed and maintaining a consistent pace throughout the race. Interval training, tempo runs, and hill sprints can help improve her speed and endurance, enabling her to perform better during her best lap.

6. Rowing: To improve her performance on the rowing machine, Ekstrand should focus on increasing her upper body strength and improving her rowing technique. Incorporating exercises like bent-over rows, lat pull-downs, and planks into her training routine will help strengthen the muscles used during rowing. Additionally, practicing proper form on the rowing machine, maintaining a strong posture and utilizing a full range of motion, will aid in improving her time.

Strategies

During the race, Ekstrand should focus on maintaining a steady pace and not starting too fast, as this can lead to fatigue later on. She should also pay attention to her transitions between exercise zones (roxzones), aiming to minimize the time spent resting and transitioning. Improving her overall fitness and transition time will help her perform better in these segments.

Additionally, Ekstrand should consider her profile as a runner. Since her total running time was faster than the average, she should continue to prioritize her running training. This includes incorporating interval training, tempo runs, and hill sprints into her routine to further improve her speed and endurance.

Overall, Ekstrand Hanna had a strong performance in the Hyrox race in Stockholm. By focusing on the areas for improvement and implementing the suggested training strategies and techniques, she can further enhance her performance in future races.