Therkildsen Therese Hyrox Result

Overall Performance

Therese Therkildsen performed well in the 2023 Malmö Hyrox race, finishing with an overall rank of 61, which placed her in the top 21% of 283 athletes. In her age group (30-34), she ranked 8th, which is in the top 17% of 45 athletes. Therese completed the race in 01:31:28, with a total running time of 00:47:07, which was 02:13 slower than the average time. Her best running lap was 00:05:16.

Therese's pacing throughout the race was consistent, with some segments performed faster than average and others slower. She showed strength in the Ski Erg, Sled Push, Sled Pull, and Wall Balls segments, where she was faster than the average time. However, she struggled in the Running 1, Burpees Broad Jump, Sandbag Lunges, Best Lap, and Farmers Carry segments, where she lost significant time compared to the average.

Segments to Improve

1. Running 1: Therese was 02:08 slower than the average time in this segment. To improve her performance, she should focus on increasing her running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine will help improve her running ability.

2. Burpees Broad Jump: Therese was 01:02 slower than the average time in this segment. To enhance her performance, she should work on improving her explosive power and agility. Incorporating exercises such as plyometric push-ups, box jumps, and lateral jumps into her training routine will help her generate more power and improve her speed in this segment.

3. Sandbag Lunges: Therese was 00:42 slower than the average time in this segment. To improve her performance, she should focus on strengthening her lower body, particularly her quads, glutes, and hamstrings. Exercises such as squats, lunges, and deadlifts will help build strength and endurance in these muscle groups, leading to better performance in sandbag lunges.

4. Farmers Carry: Therese was 00:18 slower than the average time in this segment. To improve her performance, she should focus on improving her grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, kettlebell swings, and pull-ups will help her build the necessary strength for this segment.

5. Best Lap: Therese's best lap time was 00:05:16, which indicates a good level of running ability. However, she can still work on improving her overall running speed and endurance. Incorporating longer distance runs, tempo runs, and interval training into her routine will help her build both speed and endurance.

Strategies

During the race, Therese can implement the following strategies to improve her overall performance:

1. Pacing: Therese should focus on maintaining a consistent pace throughout the race to avoid burning out too early. Starting too fast can lead to fatigue later on, so it is important for her to find a pace that allows her to maintain a strong effort throughout the entire race.

2. Transitions: Therese should work on improving her transition time in the roxzone. By practicing quick and efficient transitions between exercises, she can minimize the time spent in the roxzone and maintain momentum throughout the race.

3. Mental Preparation: Therese should mentally prepare herself for the challenging segments, such as the Burpees Broad Jump and Sandbag Lunges. Visualizing success, setting specific goals, and staying focused during these segments will help her push through any fatigue and maintain a strong performance.

4. Hydration and Nutrition: Therese should ensure she is properly hydrated and fueled before and during the race. Staying hydrated and consuming adequate carbohydrates and electrolytes will help maintain energy levels and prevent fatigue.

Overall, Therese Therkildsen has shown strength in certain segments of the Hyrox race, but there are areas where she can improve her performance. By implementing specific training strategies and techniques, focusing on areas of weakness, and implementing effective race strategies, Therese can enhance her overall performance in future races.