Attermalm Joakim Hyrox Result

Overall Performance:

Joakim Attermalm's performance in the 2024 Malaga HYROX PRO event was commendable, especially considering his top 20% finish in the competitive 50-54 age group. His overall time placed him in the top 43% among 232 athletes, showcasing a strong level of fitness and determination. A standout aspect of Joakim's performance was his total running time, which was 35 seconds faster than average, indicating a stronger runner profile. However, his pacing appeared to start off slower in Running 1, but he managed to improve and consistently beat the average times in subsequent running segments, except for the last run. This suggests a need for better race start strategy and pacing adjustments. The analysis also highlights Joakim's hybrid capabilities, balancing between strength and endurance, yet with a noticeable edge in running.

Segments to Improve:

• Sled Push: Joakim's sled push segment was significantly slower than average. To improve, focus on lower body strength, specifically quadriceps, hamstrings, and glutes. Exercises such as heavy sled drags, squats, and leg press can build the necessary power. Technique drills should include practicing the sled push with varying weights and distances to enhance acceleration and endurance.
• Wall Balls: Another area for improvement is the wall balls segment. Incorporating high-intensity interval training (HIIT) with wall balls can help improve both strength and cardiovascular endurance. Specific exercises include thrusters, kettlebell swings, and medicine ball slams to build explosive power and shoulder endurance. Practicing wall balls with a focus on form—keeping the chest up and driving through the heels—will also aid in efficiency.
• Sandbag Lunges: The sandbag lunges were slower than desired. To address this, Joakim should incorporate unilateral leg exercises to improve balance, stability, and strength. Exercises such as Bulgarian split squats, lunges with various loads (e.g., kettlebells, dumbbells), and weighted step-ups can be beneficial. Emphasis on proper lunge technique—maintaining a straight back and ensuring the knee does not go over the toe—will prevent injury and improve performance.

Race Strategies:

• Start Pacing: Given Joakim's slower start in Running 1, a specific warm-up routine focusing on dynamic stretches and a gradual build-up in running pace can prepare the body better for the race start. Implementing a more aggressive start strategy while being mindful not to overexert early on could balance his pacing more effectively.
• Transition Efficiency: The Roxzone timing indicates room for improvement in transitions. Practicing quick transitions between exercises in training, focusing on minimizing rest and optimizing movement between stations, can shave precious seconds off the overall time. Incorporating transition drills into regular workouts will also help improve overall fitness.
• Strength-Endurance Balance: Given Joakim's runner profile, integrating more strength training, specifically targeted at weaker segments like the sled push and wall balls, will provide a more balanced approach. Combining running with strength workouts in a single session can mimic race day conditions and improve his ability to maintain performance throughout the event.

By addressing these specific areas of improvement through targeted training and strategic race planning, Joakim Attermalm can enhance his performance in future HYROX events. Consistency in training, along with a focus on technique and efficiency in both running and strength segments, will be key to climbing the ranks and achieving even greater success.