Artelt Thomas Hyrox Result

Overall Performance

- Thomas Artelt performed well in the 2023 Köln Hyrox race, finishing with an overall rank of 209 out of 631 athletes, placing him in the top 33% overall. In his age group (35-39), he ranked 49 out of 128 athletes, placing him in the top 38%.
- His overall time was 01:26:04, and his total running time was 00:43:37, which was 02:03 slower than the average for his finish time.
- Thomas had a strong performance in the running segments, with his best running lap being 00:03:53, which was 00:35 faster than average.

Segments to Improve

1. Roxzone: Thomas spent 00:09:53 in the roxzone, which was 03:10 slower than average. To improve this segment, Thomas should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and plyometric exercises into his training routine can help improve his overall fitness and speed up his transitions between exercises.

2. Run Total: Thomas's total running time was 00:43:37, which was 02:03 slower than average. To improve his running performance, Thomas should focus on increasing his running endurance and speed. Incorporating interval training, tempo runs, and hill repeats into his training routine can help improve his running performance. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve his leg strength and running speed.

3. Running 4, Running 3, Running 2, Running 5: Thomas's split times for these running segments were slower than average. To improve his running performance in these segments, Thomas should focus on increasing his running endurance and speed. Incorporating interval training, tempo runs, and hill repeats into his training routine can help improve his running performance. Additionally, incorporating strength training exercises such as squats, lunges, and plyometric exercises can help improve his leg strength and running speed.

4. Burpees Broad Jump: Thomas's time for the Burpees Broad Jump segment was 00:05:25, which was 00:25 slower than average. To improve his performance in this segment, Thomas should focus on improving his explosive power and agility. Incorporating exercises such as plyometric burpees, box jumps, and lateral jumps into his training routine can help improve his performance in the Burpees Broad Jump segment.

5. Ski Erg: Thomas's time for the Ski Erg segment was 00:04:35, which was 00:12 slower than average. To improve his performance in this segment, Thomas should focus on improving his upper body and core strength. Incorporating exercises such as rowing, pull-ups, and planks into his training routine can help improve his performance on the Ski Erg.

Strategies

- To improve his overall performance, Thomas should focus on pacing himself throughout the race. It is important for him to avoid starting too fast and burning out early. He should aim for a consistent pace throughout the race to maintain his energy levels and avoid fatigue.
- During the race, Thomas should prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick transitions during his training sessions can help him improve his overall race time.
- Thomas should also focus on proper form and technique during each exercise to maximize efficiency and minimize energy expenditure. Practicing proper form during training sessions will help him perform the exercises more efficiently during the race.
- Lastly, Thomas should incorporate specific training sessions that mimic the race conditions, such as combining running with strength exercises or performing circuit training workouts. This will help him become more accustomed to the demands of the race and improve his overall performance.