Svedbergh Susanna Hyrox Result

Overall Performance:

Susanna Svedbergh's performance in the 2024 Malaga HYROX race places her impressively within the top 24% of all athletes and the top 20% of her age group, showcasing her dedication and skill in this demanding competition. Her overall time of 01:37:20, coupled with her rank, illustrates a strong competitive edge. However, a detailed look into her performance reveals a trend towards stronger performance in strength-based segments over running. Susanna's total running time was 03:59 slower than average, indicating a potential area for improvement to elevate her overall standing. Her prowess in strength exercises, such as the Ski Erg, Sled Pull, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls, where she performed significantly faster than average, suggests a strength-focused athlete profile. Conversely, segments like the Burpees Broad Jump and Roxzone, alongside her total running time, hint at potential areas to enhance endurance and transition efficiency for a more balanced performance.

Segments to Improve:

• Total Running Time: With a total running time slower than average, focusing on endurance and speed work will be crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than race pace, can improve VO2 max and running efficiency. Additionally, incorporating hill sprints and tempo runs will build strength and endurance in the legs, addressing endurance weaknesses.
• Burpees Broad Jump: This segment was significantly slower, indicating a need for improvement in explosive power and coordination. Plyometric exercises like box jumps, squat jumps, and lunge jumps will develop explosive strength, while practicing burpees with a focus on form and efficiency can decrease time spent on this obstacle. Incorporating these exercises 2-3 times a week will lead to improvements.
• Roxzone: The slower Roxzone time suggests longer transition times between exercises or additional rest being taken. Enhancing overall fitness through high-intensity interval training (HIIT) can improve recovery time, allowing for quicker transitions. Practicing specific transitions between exercises can also reduce time spent in the Roxzone.
• Sled Push: Although not the weakest segment, there is room for improvement. Strength training focused on the lower body, such as squats, deadlifts, and leg presses, can provide the power needed for more efficient sled pushes. Additionally, practicing the sled push with varying weights can improve technique and efficiency under different conditions.

Race Strategies:

• Start Pacing: Analyzing Susanna's splits from runs 1 to 4 suggests starting the race too fast, which could impact later performance. Implementing a more conservative start, focusing on maintaining a steady pace through the initial segments, can conserve energy for a stronger finish.
• Strength to Running Transition: Given Susanna's strength in exercise segments, focusing on quick transitions to running post-strength exercises will minimize time lost. This can be practiced by simulating race conditions in training, moving immediately from strength exercises to running segments.
• Hydration and Nutrition: Proper hydration and nutrition before and during the race can significantly impact performance, especially in endurance and transitional segments. Experimenting with different strategies during training can help find the optimal approach for maintaining energy levels throughout the race.
• Mental Preparation: Mental resilience is as important as physical preparation. Techniques such as visualization and setting small, achievable goals throughout the race can keep motivation high and maintain focus on efficient performance across all segments.

By addressing these areas with targeted training and strategic adjustments, Susanna Svedbergh can expect to see significant improvements in her overall performance, particularly in running efficiency and transition times between exercises. This holistic approach, combining strength, endurance, technique, and strategy, will be key to rising in the ranks in future HYROX events.