Schlösser Benedikt Pascal Hyrox Result

Overall Performance:

Benedikt Pascal Schlösser demonstrated a commendable effort in the 2024 Köln HYROX race, finishing in the top 43% overall and top 39% within his age group. A closer look at his performance reveals a stronger inclination towards strength-based activities, as evidenced by his exceptional performance in the Sled Push and Sled Pull segments. Conversely, Benedikt's total running time was slightly slower than average, suggesting room for improvement in his endurance and running efficiency. His pacing appeared to start off a bit slow, as indicated by the slower first running segment compared to the average, but he showed resilience and strength in the middle segments. Given these insights, Benedikt appears to have a hybrid profile with a slight lean towards strength, yet there is a clear indication that both running endurance and transition efficiency (Roxzone) could be enhanced to improve his overall performance.

Segments to Improve:

• Total Running Time & Roxzone: Benedikt's total running time was slower than average, and his Roxzone time suggests longer transition times or unnecessary rest periods. To improve, focus on drills that enhance running efficiency such as interval training, tempo runs, and fartlek sessions. Incorporate plyometric exercises (box jumps, jump squats) twice a week to improve explosive power and agility, which will also benefit quick transitions. Practice simulated race transitions, moving swiftly between running to strength exercises to improve overall fitness and reduce Roxzone time.
• Burpees Broad Jump: This segment showed significant room for improvement. Enhancing explosive power through plyometrics, and practicing burpees with an emphasis on form and efficiency can help. Specific drills include burpee variations with a jump over a hurdle to mimic the broad jump aspect and interval training focusing on high intensity to build endurance.
• Wall Balls: Although not the weakest, this segment has room for improvement. Focus on improving squat depth and power, along with shoulder and core stability. Wall ball drills, targeting both speed and accuracy with increased sets, and incorporating exercises like thrusters and medicine ball slams can improve performance in this area.

Race Strategies:

• Start Strong but Steady: Avoid starting too slow by engaging in a dynamic warm-up pre-race to ensure the body is primed. Practice pacing strategies that allow for a strong but sustainable start, avoiding early burnout.
• Transition Efficiency: Work on minimizing transition times by setting up a mock transition area during training sessions to mimic race day conditions. This includes quick changes between running and strength exercises, focusing on reducing rest times and practicing fluid movements.
• Mid-Race Reassessment: Midway through the race, conduct a quick self-assessment to adjust pacing if necessary. If feeling strong, gradually increase the pace, especially in stronger segments to make up time.
• Endurance Training: Given the slower total running time, incorporate long runs into the training regimen, gradually increasing the distance to build endurance. Include at least one long run per week, focusing on maintaining a consistent pace that is slightly faster than the target race pace.
• Strength and Conditioning: Continue to build on strength segments where performance is already strong, but also incorporate cross-training activities like swimming or cycling to improve overall cardiovascular health and endurance, without overloading on running.

By focusing on these targeted areas for improvement and implementing the suggested race strategies, Benedikt Pascal Schlösser can expect to see significant gains in both his running and strength performances in future HYROX events.