Lehmuskallio Hanna Hyrox Result

Overall Performance

Hanna Lehmuskallio delivered an impressive performance at the 2024 Singapore National Stadium HYROX event, placing 17th overall out of 1325 athletes and 5th in her age group. This places her in the top 1% and 2% of competitors, respectively. Her overall time was 01:22:55, with a total running time of 00:42:06, which was 01:16 faster than the average, indicating a strong running profile. Her pacing strategy was balanced, as seen in her consistent improvement in the running segments from Running 2 to Running 8. However, she has room for improvement in strength-oriented exercises, as evidenced by slower times in the Sled Push and Sled Pull.

Segments to Improve

• Sled Pull: This segment was significantly slower than average, ranking in the 96th percentile. To enhance performance, Hanna should focus on building upper body strength and endurance.
  • Exercises: Include bent-over rows, pull-ups, and deadlifts in her routine.
  • Drills: Practice sled pulls with gradually increasing weight to improve pulling power.
  • Technique: Focus on form, ensuring a low body position and strong grip during the sled pull.
• Roxzone: Transition times were slower than average, indicating a need for improved efficiency between exercises.
  • Exercises: Incorporate circuit training with minimal rest to simulate race conditions.
  • Drills: Practice quick transitions between exercises, focusing on smooth and efficient movements.
  • Technique: Develop a mental checklist for transitions to reduce time spent adjusting equipment or position.
• Sled Push: Performance was below average, suggesting a need for enhanced leg strength and power.
  • Exercises: Include squats, leg presses, and lunges in her training regimen.
  • Drills: Perform sled pushes with varying loads to build strength and explosiveness.
  • Technique: Maintain a strong core and drive through the legs, using short, powerful steps.
• Rowing: Slightly slower than average, indicating potential improvements in rowing efficiency and power.
  • Exercises: Focus on core and back strength with exercises like planks and seated rows.
  • Drills: Practice interval training on the rowing machine to increase stamina and power output.
  • Technique: Ensure proper rowing form with strong leg drive and a smooth, consistent stroke.

Race Strategies

• Optimize Pacing: Maintain the balanced approach seen from Running 2 to Running 8, avoiding early fatigue by starting with a controlled pace.
• Focus on Transitions: Implement a strategy for quick transitions by rehearsing the movements and equipment changes during training.
• Manage Energy: Prioritize energy conservation during strength exercises to maintain running performance, particularly in the later stages of the race.
• Strengthen Weak Areas: Allocate additional training time to improve weaker segments like the sled exercises, translating strength gains into faster segment times.