Jæger Helle Hyrox Result

Overall Performance:

Helle Jæger showcased an impressive performance in the 2024 Copenhagen Hyrox race, finishing in the top 26% of all athletes and within the top 24% of her age group. Her total running time was notably 04:34 faster than average, indicating a strong runner profile. However, her performance in strength-focused segments and transitions (Roxzone) suggests room for improvement to achieve a more balanced athlete profile. Helle's pacing appeared conservative at the start, as indicated by a slower first running segment, but she significantly improved her pace in subsequent running segments. This strategy allowed her to maintain a high level of performance throughout the race, though it suggests a potential for an even stronger start.

Segments to Improve:

• Sandbag Lunges: Helle's performance in this segment was significantly slower than average, indicating a need for focused strength and endurance training. To improve, she should incorporate lunges with progressively heavier weights into her routine, as well as plyometric exercises to enhance explosiveness and endurance. Specific drills like weighted step-ups and Bulgarian split squats will also strengthen the muscles utilized during sandbag lunges.
• Wall Balls: This segment also represents an area for improvement. Helle should work on her squat depth and throwing power to increase efficiency. Wall ball shots with varying weights and heights can help, as well as squat presses and medicine ball throws for power development. Emphasizing proper form and full hip extension during each rep will improve performance.
• Sled Push: To address the slower sled push time, Helle should focus on lower body strength, specifically targeting the quadriceps, hamstrings, and glutes. Weighted sled pushes and pulls, power cleans, and heavy squats will build the necessary strength. Additionally, practicing with different sled weights and surfaces can help adapt her technique to various conditions.
• Rowing: Improving her rowing performance will require both technique adjustments and cardiovascular improvements. Interval training on the rowing machine, focusing on maintaining a strong, consistent stroke rate, and incorporating exercises like deadlifts and bent-over rows can enhance her power output. Emphasizing core strength will also improve overall rowing efficiency.

Race Strategies:

• Start Stronger: While Helle managed to pace herself well throughout the race, starting slightly faster could lead to an overall time improvement without significantly impacting her energy reserves for later segments. Practicing race simulations with a stronger start can help her find the right balance.
• Transition Efficiency (Roxzone): Given that Helle's Roxzone time indicates room for improvement, focusing on reducing transition times through specific drills will be beneficial. This includes practicing quick transitions between exercises in training sessions, emphasizing swift movements and fast equipment handling.
• Segment-Specific Training: Incorporating segment-specific training days that mimic the race's structure can improve both strength and endurance in the areas needing improvement. This approach will help Helle's body adapt to the unique demands of each segment, improving her overall race performance.
• Mental Preparation: Mental resilience plays a crucial role in maintaining performance throughout the race. Visualization techniques and scenario-based practice sessions can help Helle prepare for the physical and psychological challenges of the race, ensuring she remains focused and efficient during each segment.

By addressing these key areas and implementing the suggested strategies, Helle Jæger has the potential to significantly improve her performance in future Hyrox races. The focus should be on developing a more balanced profile as an athlete, enhancing both her running and strength capabilities, and refining her race strategies to optimize her overall performance.