Solgård Michelle Hyrox Result

Overall Performance:

Michelle Solgård showcased a strong performance at the 2024 Copenhagen HYROX, finishing in the top 17% overall and 18% within her age group. Notably, her total running time was 01:13 faster than average, indicating a strong running capability. Michelle demonstrated a balanced profile with a slight inclination towards running, yet she also performed admirably in strength-based exercises such as the Burpees Broad Jump and Wall Balls, both significantly faster than average. However, her pacing appeared to start slower in the initial running segment but improved as the race progressed. A significant area for improvement was identified in the Roxzone, indicating potential inefficiencies in transition times or rest periods between exercises.

Segments to Improve:

• Roxzone: With a Roxzone time significantly slower than average, focusing on reducing transition times and minimizing rest is crucial. Incorporate dynamic exercises that mimic the transition between running and strength exercises to improve overall fitness. Drills such as high-intensity interval training (HIIT) with short running bursts followed by strength exercises can enhance endurance and reduce recovery time needed between segments.
• Sled Pull: Although Michelle's performance in the Sled Pull was average, there is room for improvement. Strengthening the posterior chain muscles through exercises like deadlifts, kettlebell swings, and hip thrusts can increase power. Additionally, practicing the sled pull with varying weights and focusing on maintaining a low, powerful stance will improve efficiency in this segment.
• Sandbag Lunges: To improve performance in the Sandbag Lunges, Michelle should focus on leg strength and stability. Incorporating weighted lunges, squats, and Bulgarian split squats into her routine will build muscle endurance and strength. Stability exercises like single-leg deadlifts can also enhance balance, crucial for maintaining form during lunges.
• Rowing: To address the slower than average rowing time, emphasizing form and endurance training specific to rowing will be beneficial. Interval training on the rowing machine, focusing on maintaining a consistent stroke rate and power output, will build endurance. Technique drills to improve the efficiency of each stroke, focusing on the catch, drive, and recovery phases, can also enhance performance.

Race Strategies:

• Start Strong, Finish Stronger: Given Michelle's tendency to start slower, focusing on a strong start is essential. Warming up thoroughly with dynamic stretches and light running can ensure she starts at an optimal pace. Michelle should also plan her race to gradually increase her pace, allowing her to finish strongly without burning out early.
• Transitions & Recovery: Improving transition times in the Roxzone is critical. Practicing quick transitions between running and strength exercises during training will help. Additionally, working on active recovery techniques, such as deep breathing and dynamic stretching between segments, can reduce the need for extended rest.
• Consistent Pacing: Monitoring her pacing throughout the race can prevent early fatigue. Using a sports watch to keep track of her pace during running segments and setting target times for strength exercises will help maintain a consistent performance level.
• Strength & Endurance Balance: Given her strong running base, Michelle should focus on improving her strength endurance. Balancing her training with equal focus on running and strength training will ensure a more well-rounded performance in future races.