Fernström Sabine Hyrox Result

Overall Performance:

Sabine Fernström showcased an impressive performance at the 2024 Copenhagen HYROX, ranking in the top 19% of all athletes and top 17% in her age group. Her overall time was 01:30:29, with a total running time of 00:44:57, which is 01:48 faster than average, indicating a strong runner's profile. Despite this strength, there were segments where improvement is needed to achieve a more balanced performance between running and strength exercises. The analysis reveals that Sabine started slightly slower in the first running segment but quickly picked up pace, showing a strong ability to gain momentum as the race progressed. However, the time spent in the Roxzone and certain strength exercises like the Sled Pull and Sled Push indicates room for improvement in overall fitness and transition efficiency.

Segments to Improve:

• Sled Pull: To improve in this segment, Sabine should focus on increasing her pulling strength and endurance. Specific exercises like deadlifts, seated cable rows, and pull-ups can help build the necessary muscle groups. Incorporating sled drags into her training, both heavy for strength and lighter for endurance, will directly translate to better performance. Practicing quick transitions into and out of this exercise in training will help reduce overall time spent in this segment.
• Sled Push: Improving the Sled Push segment requires building leg strength and explosive power. Squats, lunges, and leg presses are foundational exercises to increase leg strength. For more specificity, adding in sled push drills, varying the weight and speed, will help Sabine adapt to pushing under fatigue. Plyometric exercises like box jumps can also enhance explosive power, crucial for initiating the push.
• Roxzone: The time spent in Roxzone suggests a need for improved overall fitness and faster transitions. Interval training that mimics the race's structure, alternating between strength exercises and running, can help improve cardiovascular fitness and recovery time. Practicing specific transition drills, focusing on moving quickly and efficiently between exercises, will also decrease Roxzone time.

Race Strategies:

• Pacing: Given Sabine's strong running profile, she should leverage this by maintaining a steady pace in the initial running segments to conserve energy for strength exercises. Implementing negative splits in her running training, where each segment is completed faster than the previous, can help manage her energy levels effectively throughout the race.
• Strength Segments: For the strength-focused segments, especially those identified as areas for improvement, Sabine should aim to maintain a consistent, manageable pace that allows her to complete the exercise without excessive fatigue. Training should focus on building the endurance to maintain effort across these segments without compromising performance.
• Transitions: Quick and efficient transitions can significantly impact overall race time. Sabine should practice transitioning between running and strength exercises during her training sessions to minimize downtime. This includes setting up equipment in advance where possible and using mental rehearsals to visualize smooth transitions.

By focusing on these key areas, Sabine can transform her already impressive HYROX performance into an even more competitive profile, balancing her strong running capabilities with improved strength and efficiency in transitions.