Sagdahl Kim Andre Hyrox Result

Overall Performance:

Kim Andre Sagdahl, competing in the HYROX, Age Group 35-39 category, showed an impressive performance in the 2024 Beijing race, ranking in the top 12% of all 347 athletes and in the top 10% of his age group. Kim's overall performance was well-rounded, with his strengths clearly lying in the Ski Erg, Sled Push, Sled Pull, and Rowing segments, where he performed significantly faster than average.

However, he lagged behind in the total running time, finishing 04:19 slower than average. This indicates that Kim has a stronger profile in strength-based segments rather than running. Furthermore, Kim's pacing seems to have been inconsistent, with an above-average start in the first running segment, but gradually slowing down in the subsequent running segments.

Segments to Improve:

• Running: As Kim's total running time was slower than average, he needs to work on his running endurance and speed. Introducing interval training, such as sprint intervals and hill repeats, can improve running performance. Also, incorporating long, slow runs into his routine will help increase his endurance. He should also work on his pacing strategy to ensure that he doesn't start too fast and deplete his energy for the later segments.
• Burpees Broad Jump: This segment was slower than average, indicating a need to enhance explosive strength and coordination. Including plyometric exercises like box jumps, squat jumps, and of course, more burpees, in his training will help improve performance in this segment.
• Sandbag Lunges: This segment was also slower than average, suggesting a need to work on lower body strength and endurance. Regular weight training focusing on the legs (squats, lunges, deadlifts), combined with sandbag-specific workouts, will help improve performance in this segment.
• Roxzone: Although Kim was faster than average in this segment, there is still room for improvement. To reduce time spent in the Roxzone, Kim should work on improving his overall fitness and transition time. This can be achieved by incorporating high-intensity interval training (HIIT) to improve his fitness level, and practicing transitions to reduce time spent between exercises.

Race Strategies:

To improve his performance in future races, Kim should consider the following strategies:

• Consistent Pacing: Instead of starting too fast, Kim should aim for a consistent pace throughout the race to conserve energy for the later segments.
• Focus on Transitions: Kim should practice transitioning between different exercises to reduce time spent in the Roxzone.
• Strength Training: As Kim's performance in strength-based segments is already strong, continuing to focus on strength training will help maintain these segments as his strong points.
• Endurance Training: Kim should incorporate more endurance training into his routine, particularly focusing on running, to improve his performance in the running segments.