Bolis Marco Hyrox Result

Overall Performance

Marco Bolis had a solid performance in the 2023 Milan Hyrox race, finishing with an overall rank of 315 out of 704 athletes, placing him in the top 44% of participants. In his age group (35-39), he ranked 78 out of 155 athletes, putting him in the top 50%. His overall time was 01:32:01, with a total running time of 00:38:25, which was 05:39 faster than the average.

Marco's best running lap was 00:04:19, which was 00:19 faster than the average. He showed consistent speed and performance throughout the running segments, with most of his running times being faster than the average.

Segments to Improve

1. Sled Pull: Marco's time of 00:07:53 was 02:06 slower than the average. To improve in this segment, he should focus on building upper body and grip strength. Specific exercises to include in his training routine are weighted pull-ups, bent-over rows, and farmer's walks. He should also work on improving his technique and efficiency in pulling the sled.

2. Sandbag Lunges: Marco's time of 00:07:02 was 01:31 slower than the average. To enhance his performance in this segment, he should prioritize building leg strength and endurance. Exercises such as squats, lunges, and step-ups with weights can help improve his performance in sandbag lunges. Incorporating plyometric exercises like box jumps and lateral jumps can also enhance his explosive power.

3. Wall Balls: Marco's time of 00:08:40 was 01:28 slower than the average. To improve in this segment, he should focus on building leg and shoulder strength. Exercises like squats, thrusters, and shoulder presses can help him develop the necessary strength. He should also work on his accuracy and timing in throwing the wall ball.

4. Sled Push: Marco's time of 00:04:29 was 00:58 slower than the average. To improve in this segment, he should work on developing explosive lower body strength and power. Exercises such as sled pushes, box jumps, and kettlebell swings can help him build the necessary strength and power. He should also focus on maintaining good form and technique during the sled push.

5. Farmers Carry: Marco's time of 00:02:55 was 00:30 slower than the average. To improve in this segment, he should focus on improving his grip strength and overall upper body strength. Exercises like farmer's carries, deadlifts, and pull-ups can help him strengthen his grip. He should also work on maintaining a stable and upright posture during the farmers carry.

Strategies

- Pacing: Marco showed a good pacing strategy throughout the race, with consistent speed and performance in the running segments. He should continue to maintain this steady pace to avoid burning out early in the race.
- Transition Time: Marco's roxzone time was on par with the average. However, to improve his overall race time, he should focus on reducing his transition times. Incorporating specific drills and practice sessions for smooth and efficient transitions can help him save valuable time during the race.
- Strength vs. Running: Based on Marco's faster total running time compared to the average, he has a more runner profile. To further enhance his performance, he should focus on strength training exercises to improve his overall fitness and transition time. Incorporating interval training and hill sprints can also help improve his running speed and endurance.

In conclusion, Marco Bolis had a strong performance in the 2023 Milan Hyrox race. While he excelled in the running segments, there are specific areas where he can make improvements, such as the sled pull, sandbag lunges, wall balls, sled push, and farmers carry. By incorporating targeted strength training exercises and focusing on efficient transitions, Marco can continue to enhance his performance in future races.