Kølpin Filippa Hyrox Result

Overall Performance:

Filippa Kølpin's performance in the 2024 Malaga HYROX race showcases a strong running profile, as evidenced by a total running time that is significantly faster than average. This suggests a natural aptitude and solid foundation in endurance and pace management over the race's duration. Notably, Filippa's performance in the early running segments indicated a slower start, but she quickly compensated with markedly faster times in subsequent running segments, demonstrating excellent recovery and pacing strategy. This approach places her as a more run-dominant athlete, with a need to enhance strength-focused exercises to achieve a more balanced HYROX profile.

Segments to Improve:

• Farmers Carry: Filippa’s performance in the Farmers Carry was significantly slower than average, indicating a potential weakness in grip strength and overall endurance with heavy carries. Improvement Strategies: Incorporate grip strength exercises such as dead hangs and towel pull-ups. Practice carrying heavy objects over distance, gradually increasing weight and distance over time. Also, implement farmer's walk intervals into training to improve both grip endurance and core stability.
• Wall Balls: The time lost in the Wall Balls segment suggests a need for improvement in explosive strength and coordination. Improvement Strategies: Focus on high-intensity interval training (HIIT) incorporating medicine ball exercises, including wall ball shots, med ball cleans, and med ball slams, to build explosive power and endurance. Technique adjustments, such as ensuring a full squat and optimizing the throw's timing and trajectory, can also enhance efficiency.
• Sled Push: A slower performance in the Sled Push segment highlights potential areas for improvement in lower body strength and power. Improvement Strategies: Include more lower body strength work focusing on compound movements like squats, deadlifts, and leg presses. Add sled push and pull drills to build specific muscles used during these race segments. Varying the weight and speed during practice can help adapt the body to the demands of the race.
• Sandbag Lunges: Slower than average performance in this segment indicates a need for better lower body muscular endurance and balance. Improvement Strategies: Integrate lunges with varying weights into regular workouts, focusing on form and endurance. Utilize sandbag training to simulate race conditions, practicing lunges for distance and time to build specific muscular endurance and stability.

Race Strategies:

• Start Pacing: Given Filippa's slower start in the initial running segment, a more aggressive start might be beneficial. Implementing a series of warm-up exercises that elevate heart rate and prepare muscles for immediate action can help reduce the time taken to find an optimal pace.
• Strength and Endurance Balance: Balance training to equally focus on running endurance and strength exercises. Given Filippa's running prowess, maintaining this strength while incrementally increasing the intensity and duration of strength-focused training sessions will help improve overall performance.
• Transitions and Recovery: Filippa’s Roxzone time suggests efficient transitions, but there's room for improvement. Practice quick recovery techniques and efficient movement between exercise zones. Implementing drills that mimic the race's structure, including swift transitions between running and strength exercises, can enhance overall time.
• Mid-Race Adjustments: Encourage Filippa to stay adaptable and make real-time decisions based on her performance and fatigue levels throughout the race. Developing a sense of when to push harder in strength segments or conserve energy for running can be beneficial. This can be practiced through simulation races and interval training that mimic the race's structure.

By focusing on these targeted improvement areas and implementing strategic race approaches, Filippa Kølpin can leverage her existing running strengths while elevating her performance in strength-based segments, paving the way for a more balanced and competitive HYROX profile.