Stamp Benedikte Hyrox Result

Overall Performance:

Benedikte Stamp showcased a commendable performance in the 2024 Malaga Hyrox race, finishing in the top 7% of both the overall and age group categories. This achievement reflects a high level of fitness and a well-rounded skill set in both endurance and strength disciplines. Her total running time was slightly slower than average, suggesting a stronger inclination towards strength-based activities within the HYROX event. However, her ability to perform consistently across various challenges, particularly excelling in the Sled Pull and Burpees Broad Jump, indicates a robust hybrid athlete profile. Notably, her pacing appeared to start slower in the initial running segment but improved significantly in subsequent runs, demonstrating an effective race strategy to conserve energy for later stages.

Segments to Improve:

• Total Running Time & Roxzone: Benedikte's total running time and Roxzone were slower than average, indicating potential areas for improvement in both cardiovascular endurance and transition efficiency. To enhance these aspects, focusing on interval training can be beneficial. For running, incorporating intervals at varying intensities (e.g., 400m, 800m, and 1km repeats) with short rest periods can improve speed and endurance. For transitions, practicing quick switches between exercises in training sessions will help decrease Roxzone time. Drills that simulate the race day environment, including swift movements from running to strength exercises and vice versa, can also be effective.
• Wall Balls & Ski Erg: Performance in Wall Balls and Ski Erg segments was slightly below average, suggesting room for improvement in both muscular endurance and technique. For Wall Balls, focusing on squat depth and explosive power during the throw can enhance efficiency. Exercises like thrusters, overhead squats, and plyometric jumps can build the requisite strength and power. For the Ski Erg, improving technique through drills that emphasize proper arm pull and core engagement will help. Additionally, incorporating interval workouts on the Ski Erg, such as 500m sprints followed by equal rest, can improve overall performance in this segment.

Race Strategies:

• Pacing: Given Benedikte's tendency to start slower in the running segments, adopting a more aggressive start could benefit her overall time. However, this should be balanced to avoid early burnout. Practicing pacing strategies during training, where she starts slightly faster than comfortable and then finds a sustainable pace, can help find the right balance for future races.
• Strength and Endurance Balance: Benedikte should continue to focus on maintaining a balance between strength and endurance training. Given her stronger performance in strength segments, dedicating additional sessions to endurance and running-specific workouts will ensure a more balanced performance. Including at least two to three days of running training, with one long run, one interval session, and one tempo run, could provide a solid foundation for improving her running times.
• Transitions (Roxzone): Minimizing time spent in transitions can significantly impact overall race time. Implementing specific transition drills during training, where Benedikte practices quickly moving from running to strength exercises, will help reduce Roxzone times. Additionally, focusing on mental preparation to maintain focus and efficiency during these transitions is crucial.

By focusing on these targeted areas for improvement and implementing the suggested training strategies, Benedikte Stamp can continue to build upon her already impressive performance and achieve even greater success in future HYROX events.