Kühlmann Thomas Hyrox Result

Overall Performance

Thomas Kühlmann's overall performance in the 2024 Hamburg Hyrox race placed him in the top 89% of all athletes participating in the event, and in his age group, 45-49. Notably, his total running time was 4 seconds faster than the average, indicating a well-developed running profile. Nevertheless, the detailed splits reveal areas for improvement to achieve a higher rank in future events.

Thomas's pacing during the race was generally consistent, with minor fluctuations. His performance was particularly strong in the strength-based segments, such as the Ski Erg, Sled Push, Sled Pull, and Farmers Carry, where he completed significantly faster than the average times. These areas indicate a well-developed strength profile. However, in the running segments, Thomas's performance was slightly slower than average, suggesting a potential area for improvement. Despite this, his overall running time remained competitive, indicating solid endurance.

Segments to Improve

• Burpees Broad Jump: This segment was Thomas's weakest, with a time of 9:38, which is 3:10 slower than average. To improve his performance in this area, Thomas could incorporate more plyometric exercises into his training routine, such as box jumps, jump squats, and jumping lunges. Concentrating on improving his explosiveness in the lower body and core strength will be beneficial. Additionally, practicing the correct form for burpees and broad jumps will help to increase efficiency during this part of the race.
• Wall Balls: Another area for improvement is the Wall Balls segment, where Thomas was 1:46 slower than the average. To enhance his performance in this area, he should focus on improving his lower body and core strength, as well as his overall coordination. Exercises such as squats, lunges, and kettlebell swings would be beneficial. Additionally, practicing the correct form and technique for wall balls will be crucial to improving his time.
• Running Segments: While Thomas's overall running time was competitive, his individual running segment times were slower than average. To improve in this area, he could focus on speed and interval training, aiming to increase his pace in short bursts. Incorporating hill runs and fartlek training could also be helpful to build both speed and endurance. Regular long, slow runs will assist in improving his overall endurance and should not be neglected.

Race Strategies

During the race, Thomas should aim to maintain a steady pace throughout the running segments, avoiding starting too fast or slowing down too much in the later stages. He should also focus on efficient transitions between segments, as these can be crucial time-saving moments. In strength-based segments, maintaining correct form will be key to avoid injury and ensure optimal performance. Finally, proper hydration and nutrition before and during the race will be essential to maintain energy levels and prevent fatigue.