Simonsen Gosia Hyrox Result

Overall Performance:

Gosia Simonsen's performance in the 2024 Malaga HYROX race places her impressively within the top 13% of all athletes and the top 12% of her age group, which is commendable. Her overall time was 01:23:43, with a total running time of 00:41:49, indicating a proficiency in running, being 01:49 faster than average. This suggests that Gosia has a stronger runner profile. However, her initial running segment was slower than average, suggesting a potential strategy of starting conservatively or a need to improve her initial race pace.

Despite her strong running capabilities, certain exercise zones have been identified as areas for improvement, particularly the Sled Pull and Ski Erg segments, where her performance was significantly slower than average. Additionally, the Roxzone time suggests room for improvement in overall fitness and transition speed between exercises.

Segments to Improve:

• Sled Pull: Gosia's time in the Sled Pull segment was 00:44 slower than average, indicating a potential weakness in pulling strength or technique. To improve, she should focus on exercises that increase her posterior chain strength, such as deadlifts, kettlebell swings, and pull-throughs. Implementing specific sled pull drills, with a focus on maintaining a low, powerful stance and practicing short, quick steps, can also enhance performance. It's crucial to integrate these exercises into her routine twice a week, progressively increasing the weight to build strength and endurance in a race-simulated environment.
• Ski Erg: Being 00:46 slower than average in the Ski Erg suggests a need for improvement in upper body endurance and power. Interval training on the Ski Erg, focusing on high-intensity bursts followed by short rest periods, can help increase her anaerobic capacity. Additionally, incorporating exercises like pull-ups, bent-over rows, and lat pulldowns can improve her upper body strength, directly translating to better Ski Erg times.
• Roxzone: Gosia's slower transition times indicate a need for improved fitness and efficiency moving between stations. High-intensity interval training (HIIT) sessions that mimic the transition between exercise types can help improve her speed and recovery. Practicing quick transitions in training, where she moves rapidly from one exercise to another with minimal rest, can also enhance her performance in this area.

Race Strategies:

• Improved Pacing: Gosia should consider a strategy that balances her initial pace with her overall endurance. Starting slightly faster than her current initial pace, without overexerting, could help improve her time in the initial running segments and set a strong foundation for the rest of the race.
• Strength and Endurance Balance: Given her runner profile, Gosia could benefit from a balanced training program that incorporates more strength work, particularly focusing on the areas identified for improvement. This doesn't mean reducing her running; rather, integrating strength work that complements her running and enhances her performance in the weaker segments.
• Focus on Technique: For the specific segments identified as needing improvement, dedicating part of her training to technique work can provide significant gains. For example, working with a coach to refine her Ski Erg technique and sled pull posture could yield better efficiency and faster times.
• Simulation Training: Implementing training days that simulate race conditions, including exercise sequences and transitions (Roxzone), can help Gosia improve her familiarity and efficiency during the race. This should also include practicing nutrition and hydration strategies to maintain energy levels throughout the event.

By focusing on these targeted areas for improvement and implementing the suggested strategies, Gosia Simonsen has the potential to enhance her performance in future HYROX races significantly. Balancing her inherent running strength with improved technique and strength in weaker areas will make her a more well-rounded and competitive athlete.