Axelsen Nathan Hyrox Result

Overall Performance

Nathan Axelsen delivered a strong performance at the 2024 Brisbane Hyrox event, placing in the top 20% of all competitors and in the top 19% of his age group. His overall time was 01:21:53, and his total running time was notably faster than the average by 59 seconds, indicating a strong running profile. Nathan started the race with an impressive pace, as reflected in his Running 1 time, which was significantly faster than average, placing him in the 2nd percentile. However, his running segments gradually slowed, particularly from Running 4 onwards, suggesting a possible early pacing that was too fast. His strengths lie in running and certain strength segments like the Sled Pull, where he achieved a 6th percentile rank.

Segments to Improve

• Sandbag Lunges: This was the most significant area for improvement, with Nathan taking 1:36 longer than the average. To enhance performance:
  • Exercises: Incorporate lunges with added weights, focusing on form and stability. Weighted lunges, Bulgarian split squats, and step-ups can improve strength and endurance in the lunge position.
  • Drills: Practice lunges with sandbags of varying weights to simulate race conditions, ensuring a focus on maintaining balance and form under fatigue.
  • Technique: Emphasize a full range of motion and proper posture, keeping the core engaged to prevent leaning forward.
• Wall Balls: Nathan can save significant time by improving his wall ball performance.
  • Exercises: Engage in wall ball throws with a focus on consistency and rhythm. Include overhead presses and squats to build shoulder and leg strength.
  • Drills: Practice sets of wall balls, aiming for unbroken sets to build endurance and efficiency.
  • Technique: Focus on a smooth transition from squat to throw, ensuring the ball reaches the target height with minimal effort.
• Roxzone: Transition times can be improved to enhance overall efficiency.
  • Exercises: Circuit training with minimal rest between exercises can mimic race transitions.
  • Drills: Practice transitions with a focus on maintaining a steady pace and reducing rest periods.
  • Technique: Develop a consistent routine for entering and exiting each exercise zone to reduce decision-making time during transitions.
• Burpees Broad Jump: Improving this segment could enhance overall performance.
  • Exercises: Include burpees with a focus on explosive power. Plyometric exercises like box jumps and squat jumps can improve jump distance.
  • Drills: Practice burpees in sets, emphasizing a consistent pace and minimizing pause between jumps.
  • Technique: Ensure efficient energy use by maintaining a steady rhythm and focusing on soft landings to reduce impact.

Race Strategies

• Better Pacing: Start at a slightly more conservative pace to conserve energy for later segments. This can prevent significant slowdowns in later running segments and strength exercises.
• Focus on Transitions: Work on fluid transitions between exercise zones by having a pre-race plan for each segment, reducing time spent in the Roxzone.
• Utilize Strengths: Capitalize on strong running capabilities by maintaining a steady pace throughout the race, especially in the initial running segments.
• Strategic Resting: Use moments of lower-intensity exercises strategically to recover slightly, allowing for a stronger performance in subsequent high-intensity segments.