Richter Thuesen Simon Hyrox Result

Overall Performance

Simon Richter Thuesen demonstrated a strong overall performance in the 2024 Milan Hyrox race, especially in the running segments. With a total running time of 42:13, Simon was 09:03 faster than the average, indicating a significant strength in running. His best running lap of 4:19 further highlights his proficiency and speed in the run segments, placing him in the top percentile for several runs. Despite this, Simon's overall rank was in the top 80% of the field, suggesting that his strength is mainly in running, while his performance in strength-based exercises could use improvement. His pacing strategy appeared to be effective, as he gained speed from Running 2 to Running 8, indicating a well-managed race pace with strong finishes.

Segments to Improve

• Wall Balls: Simon's time of 12:12 was 3:49 slower than average, placing him in the 97th percentile. To improve, he should focus on increasing his shoulder and leg endurance. Training Strategy: Include wall ball drills with increasing repetitions and weights, ensuring proper squat depth and explosive upward thrusts. Incorporate overhead presses and squats into his routine.
• Sandbag Lunges: Completing this segment in 8:58, Simon was 2:29 slower than average. Training Strategy: Simon should work on both strength and balance. Engage in weighted lunge exercises, focusing on maintaining a steady pace and ensuring proper form. Incorporate core strengthening exercises like planks to enhance balance and stability during lunges.
• Sled Pull: With a time of 8:19, Simon was 2:16 slower than average. Training Strategy: Focus on building upper body and core strength. Engage in pulling exercises such as rope pulls and incorporate deadlifts to increase overall pulling power. Practice sled pulls with progressive resistance.
• Roxzone Transitions: At 9:26, Simon was 21 seconds slower than average. Training Strategy: Improve transition efficiency by practicing quick transitions between exercises and maintaining a consistent pace. Implement agility drills to enhance quick movements and fast recovery.
• Sled Push: Simon's time was 4:01, 0:26 slower than average. Training Strategy: Focus on building lower body strength through leg press and squat variations. Incorporate high-intensity interval training (HIIT) to improve explosive power and endurance.
• Burpees Broad Jump: Simon completed this in 6:31, 0:23 faster than average, but there's still room for improvement. Training Strategy: Practice burpees with a focus on explosive power and consistency. Include plyometric exercises like box jumps to enhance leg power.
• Ski Erg: Finished in 4:58, 0:16 slower than average. Training Strategy: Improve technique and upper body endurance. Include interval training on the Ski Erg focusing on stroke efficiency. Engage in exercises that enhance shoulder and back strength.

Race Strategies

• Pacing: Maintain the current pacing strategy in running segments as it appears effective, particularly from Running 2 to Running 8. Focus on a strong finish as demonstrated in the best running lap.
• Transition Efficiency: Work on reducing transition times by practicing quick changes between exercise zones. Consider rehearsing transitions to minimize downtime and maximize efficiency.
• Compromised Running: Train for compromised running scenarios by practicing running immediately after strength exercises to simulate race conditions, helping to maintain pace even when fatigued.
• Strength-Endurance Balance: As a strong runner, Simon should focus on enhancing his strength and endurance balance. Implement a training routine that mixes running with strength exercises to simulate race scenarios and improve overall performance.