Hanse Noemie Hyrox Result

Overall Performance:

Noemie Hanse showcased an impressive performance at the 2024 Bordeaux HYROX, finishing in the top 9% of her category and overall. Her overall time of 01:24:52, coupled with a total running time that was 01:02 faster than average, indicates a strong running profile. Notably, her best running lap was remarkably fast, further emphasizing her running prowess. However, analysis shows that she may have started slightly slower in her first running segment, potentially indicating room for pacing improvement. Noemie's performance leaned more towards being a runner, given her total running time was faster than average, suggesting that strength-focused training could further enhance her overall performance. The data suggests that she is a hybrid athlete but with a stronger inclination towards running.

Segments to Improve:

• Sled Pull: Noemie's sled pull segment was significantly slower than average, placing her in the 92nd percentile rank for this exercise. To improve, she should focus on building posterior chain strength through exercises like deadlifts, hip thrusts, and pull-throughs. Incorporating specific sled pull drills, such as varying the weight and sprint intervals, can also improve her efficiency and power in this segment.
• Farmers Carry: Ranking in the 100th percentile for this segment indicates a major area for improvement. Grip strength and core stability are crucial here. Noemie can incorporate farmer's walks with progressively heavier weights, dead hangs for grip endurance, and plank variations to enhance core stability. Transitioning into running post these exercises in training could mimic race conditions, improving her compromised running scenarios post specific exercises.
• Roxzone: A slower Roxzone time suggests Noemie took more time in transitions or rested more between exercises. Improving overall fitness through circuit training that mimics race day conditions (alternating between strength and cardio exercises with minimal rest) could enhance her transition efficiency. Practicing quick transitions between exercises in training sessions will also be beneficial.
• Rowing: To address the slower rowing segment, focusing on proper rowing technique and incorporating interval training on the rower can increase efficiency and power. Exercises that strengthen the back, shoulders, and legs, such as squats, pull-ups, and seated cable rows, will also support improvements in this area.

Race Strategies:

• Start Strong: Analyzing Noemie's initial slower pace in the first running segment, a strategy to start slightly faster, without expending too much energy, could position her better from the outset. Warming up dynamically to ensure readiness from the start line is crucial.
• Strength Training Emphasis: Given Noemie's running proficiency, adding more strength-focused sessions to her routine, particularly targeting weaknesses identified in the sled pull and farmer's carry, would make her a more well-rounded athlete.
• Efficient Transitions: Practicing faster transitions between exercises during training can shave valuable seconds off her Roxzone time. This includes setting up equipment in a way that mimics the race setup and practicing moving swiftly and efficiently from one exercise to the next.
• Pacing Throughout: Noemie should monitor her pace throughout the race, aiming for consistency rather than allowing significant fluctuations. Utilizing a sports watch with pacing features could help keep her on track. Additionally, practicing race-pace runs interspersed with strength exercises can help her body adapt to maintaining pace even after taxing strength segments.