Overall Performance
Marko Friedl performed well in the 2019 Wien Hyrox race, finishing with an overall rank of 156 out of 292 athletes, placing him in the top 53% of the field. In his age group (30-34), he ranked 36th out of 70 athletes, placing him in the top 51%. His overall time was 01:43:04, with a total running time of 00:54:48, which was 06:11 slower than the average for his finish time.
Based on his splits analysis, Marko performed exceptionally well in the Ski Erg and Sled Push segments, where he was faster than the average time by 12 seconds and 1 minute 7 seconds, respectively. He also excelled in the Burpees Broad Jump segment, where he was 1 minute 48 seconds faster than the average time. However, he struggled in several running segments, particularly Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8, where he was slower than the average time by varying margins ranging from 25 seconds to 1 minute 26 seconds.
To improve his overall performance, Marko should focus on improving his fitness level and reducing transition times in the roxzone. By enhancing his overall fitness, he can perform better in all segments, including the running portions. Additionally, he should work on his transition time to ensure a smoother and faster transition between segments.
Segments to Improve
1. Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Running 8: Marko showed a consistent trend of being slower than the average time in these running segments. To improve his running performance, he should focus on specific training strategies to enhance his running endurance and speed.
- Training Strategy: Incorporate interval training and tempo runs into his training routine to improve running endurance and speed. This can involve alternating between high-intensity running intervals and recovery periods. Aim to gradually increase the duration and intensity of these intervals over time.
- Specific Exercises: Include hill sprints, fartlek runs, and interval repeats to simulate race conditions and improve running efficiency. These exercises will help Marko develop the necessary strength and stamina for running in the race.
- Form Correction: Pay attention to running form and technique, including proper posture, arm swing, and foot strike. Working with a running coach or trainer can help identify any form issues and provide guidance for improvement.
2. Sandbag Lunges: Marko struggled in this segment, being 2 minutes 13 seconds slower than the average time. To improve his performance in the sandbag lunges, he should focus on building strength and endurance in his legs and core.
- Training Strategy: Incorporate exercises that target the muscles used during sandbag lunges, such as lunges, squats, and core stabilization exercises. Perform these exercises with weights or resistance to gradually increase strength and endurance.
- Specific Exercises: Include weighted lunges, Bulgarian split squats, and Russian twists in his training routine to specifically target the muscles used in sandbag lunges. These exercises will help Marko develop the necessary strength and stability for this segment.
- Compromised Running Scenarios: Practice transitioning from sandbag lunges to running, as this segment can significantly impact running performance. Incorporate short running intervals immediately after sandbag lunges to simulate race conditions and improve running efficiency after completing this challenging segment.
Strategies
- Pacing: Marko should focus on maintaining a consistent and sustainable pace throughout the race. Avoid starting too fast, as it can lead to fatigue later on. Pace himself strategically to ensure a steady performance across all segments.
- Transitions: Work on improving transition times in the roxzone. Practice transitioning smoothly and efficiently between segments to minimize time lost during these transitions.
- Mental Preparation: Prepare mentally for the race by visualizing success and setting specific goals. Develop a race strategy that focuses on maintaining a positive mindset and staying motivated throughout the race.
- Nutrition and Hydration: Pay attention to proper nutrition and hydration leading up to and during the race. Fuel your body with the necessary nutrients and fluids to maintain energy levels and optimize performance.
By implementing these strategies and focusing on targeted training techniques, Marko Friedl can improve his performance in future Hyrox races.