Sjöblom Freja Hyrox Result

Overall Performance:

Freja Sjöblom demonstrated a commendable performance in the 2024 Malaga HYROX, finishing 17th overall among 1012 athletes and 7th in her age group. This places her in the top echelons of her category, showcasing her dedication and high level of fitness. A notable aspect of Freja's performance was her strength in the sled push, sled pull, sandbag lunges, and wall balls, where she ranked significantly above average. These results indicate a strong proficiency in strength-focused challenges. However, her total running time was 01:04 slower than the average, which suggests a potential area for improvement. Her pacing appeared to start slower in the initial running segments but improved in the middle to later stages of the race. Freja's profile leans towards a hybrid athlete with a slight inclination towards strength over running.

Segments to Improve:

• Run Total: Freja's total running time suggests that while she has a solid foundation, there is room for improvement in her endurance and speed. Incorporating interval training, such as VO2 max workouts with short bursts of high intensity followed by recovery periods, can help improve her running economy. Specific exercises like tempo runs, which are slightly slower than race pace but held for a longer duration, can also enhance her lactate threshold and enable her to maintain a faster pace for longer.
• Roxzone: The slower Roxzone time indicates a need for improved transition efficiency and overall fitness. To address this, Freja could benefit from practicing transitions between different types of exercises to minimize downtime. Circuit training that mimics the race format, combining strength exercises with short runs, could help in improving her speed in transitions and boost her stamina for the non-running segments.
• Ski Erg: To improve her Ski Erg performance, Freja should focus on technique and power generation. Drills that emphasize double poling for power and alternating single arm pulls for endurance can be beneficial. Implementing core strengthening exercises and plyometrics can also help in improving her power output and efficiency on the Ski Erg.

Race Strategies:

• Start Strong but Steady: Given Freja's tendency to start slower, adjusting her strategy to begin with a slightly faster pace without burning out can help her shave seconds off her initial running segments. Warming up thoroughly before the race can also prepare her muscles for a strong start.
• Focus on Transition Efficiency: Reducing time spent in the Roxzone can contribute significantly to her overall time. Practicing quick transitions between exercises in training, such as setting up mock stations that simulate race conditions, can help Freja become more efficient.
• Mid-Race Reassessment: Freja should develop a strategy to assess her performance and energy levels at the midpoint of the race. This can allow her to adjust her pace or effort in the remaining segments, especially if she has conserved too much energy or needs to push harder in the strength exercises.
• Endurance and Speed Balance: Integrating more endurance runs into her training, combined with speed work, can address her slower total running time. This balanced approach can help Freja maintain a strong pace throughout the race and finish strong.

In conclusion, by focusing on improving her running efficiency and endurance, optimizing her transitions between exercises, and refining her technique in the Ski Erg segment, Freja Sjöblom has the potential to enhance her performance in future HYROX races. Tailoring her training to address these specific areas, while continuing to leverage her strength capabilities, will be key to her success.