Lodens Carla Hyrox Result

Overall Performance:

Carla Lodens demonstrated a commendable performance in the 2024 Turin HYROX race, ranking within the top 19% of 1131 athletes and the top 25% of her age group. Analyzing her overall time and splits reveals that Carla possesses a hybrid profile, showcasing proficiency in both running and strength exercises, albeit with a slight leaning towards strength-based events. This is evidenced by her faster-than-average performance in the Sled Push, Burpees Broad Jump, and Wall Balls segments. However, her total running time was 02:38 slower than average, indicating room for improvement in her running efficiency and endurance. Carla's pacing appeared to be conservative in the initial running segment but improved as the race progressed, suggesting a need to balance her initial effort more effectively.

Segments to Improve:

• Running 1: Carla started the race slower than average in this segment. To improve, she should focus on high-intensity interval training (HIIT) to enhance her speed and cardiovascular efficiency. Drills like 400-meter repeats at a pace faster than her race pace, combined with short recovery periods, can help improve her starting speed and overall running performance.
• Sandbag Lunges: This segment was significantly slower, indicating a need to improve leg strength and endurance. Incorporating lunges with progressively heavier weights into her training routine, as well as plyometric exercises such as jump squats, can increase her power and durability in this segment.
• Farmer's Carry: To improve grip strength and endurance, Carla should include grip-specific exercises such as dead hangs and farmers walks with increasing distances and weights. Additionally, incorporating core stability exercises will help maintain form and efficiency during this segment.
• Sled Pull: The slower time suggests a need for enhanced upper body and core strength. Implementing compound movements like deadlifts, rows, and cable pulls can improve her pulling strength. Practicing the sled pull with varying weights and distances can also help fine-tune her technique and efficiency.
• Ski Erg and Rowing: Both segments were slower than average, indicating a potential lack of technique or endurance. For the Ski Erg, practicing interval sessions focusing on power strokes and recovery can improve efficiency. For rowing, focusing on technique drills to ensure optimal stroke length and power, combined with endurance rowing sessions, will enhance performance.

Race Strategies:

• Improved Pacing: Carla should aim for a more balanced effort throughout the race, avoiding starting too slow. Implementing a structured warm-up that mimics the race's intensity can help prepare her body for an optimal start.
• Transition Efficiency: Given the faster-than-average Roxzone time, Carla should continue to focus on minimizing transition times between exercises. Practicing quick and efficient transitions in training, including setting up equipment and moving between stations, can shave valuable seconds off her overall time.
• Strength and Running Balance: Considering her hybrid profile, Carla should maintain a balanced training approach, focusing slightly more on improving her running endurance and speed without neglecting strength training. Incorporating at least two focused running sessions and two strength sessions per week can provide a balanced improvement.
• Technical Proficiency: For segments like the Ski Erg, Rowing, and Sled Pull, focusing on technique improvement can lead to significant time savings. Attending workshops or sessions with experienced coaches to refine technique can provide the edge needed for better performance.

By addressing these areas of improvement with specific training strategies and maintaining her strengths, Carla Lodens is well-positioned to enhance her future HYROX race performances.