Guldbrand Ingrid Hyrox Result

Overall Performance

Ingrid Guldbrand delivered a commendable performance in the 2024 Milan Hyrox race, securing an overall rank of 54 out of 274 athletes, placing her in the top 19% overall. Within her age group, she ranked 8th among 14 competitors. Her total running time of 43 minutes and 22 seconds was 2 minutes and 30 seconds faster than the average, indicating a strong runner profile. She displayed consistent pace improvements in the running segments, especially in the later stages, suggesting efficient energy management. However, her performance in strength-oriented exercises like Wall Balls and Burpees Broad Jump was less competitive, indicating a need for targeted strength training to enhance her hybrid abilities.

Segments to Improve

• Wall Balls

  Ingrid's Wall Ball time was 1 minute and 41 seconds slower than average, ranking her in the 87th percentile. To improve:

  • Form Correction: Ensure proper squat depth and a strong core to maintain balance and generate power.
  • Drills: Incorporate high-rep wall ball sessions with varied weights to build endurance and explosive power.
  • Exercises: Practice overhead squats, thrusters, and plyometric exercises to enhance power and endurance.
• Burpees Broad Jump

  This segment was 1 minute and 43 seconds slower than average, placing her in the 97th percentile. Suggested improvements include:

  • Technique: Focus on minimizing transition time between getting up and jumping to maintain momentum.
  • Drills: Perform burpee ladder workouts and incorporate plyometric jumps to build explosive strength.
  • Exercises: Work on core stability and leg strength with exercises like box jumps and kettlebell swings.
• Sled Push and Sled Pull

  The Sled Push was 16 seconds slower than average, and the Sled Pull was 35 seconds faster. To leverage this:

  • Form Improvement: Focus on maintaining a low, steady push and pull angle to maximize force application.
  • Exercises: Increase leg and core strength with sled drags, weighted lunges, and prowler pushes.
• Sandbag Lunges

  Sandbag Lunges were 29 seconds slower than average, indicating room for improvement. Consider:

  • Technique: Focus on maintaining an upright torso and strong core to stabilize the load.
  • Exercises: Incorporate weighted lunges, Bulgarian split squats, and core strengthening exercises.
• Roxzone

  The Roxzone time was 17 seconds faster than average but can still be improved by enhancing transitions and overall fitness.

  • Strategy: Reduce transition time by pre-planning the next segment and practicing quick recoveries.
  • Training: Utilize interval training and circuit workouts to improve transition efficiency and cardiovascular endurance.

Race Strategies

• Pacing Strategy: Given Ingrid's strong running capabilities, she should aim to conserve energy during the early running segments and maintain a steady pace to preserve strength for the latter strength exercises.
• Transition Efficiency: Implement practice runs that simulate race conditions, focusing on minimizing downtime between segments.
• Compromised Running: Perform running drills immediately following strength exercises to simulate race fatigue and improve endurance under stress.
• Mental Preparation: Focus on visualization techniques to mentally prepare for each segment, building confidence and reducing anxiety during transitions.