Balen Hrvoje Hyrox Result

Overall Performance

Hrvoje Balen performed admirably in the 2024 Milan Hyrox race, finishing with an overall time of 01:24:18, placing him in the top 35% of all athletes and top 32% in his age group (40-44). His total running time of 00:38:32 was 03:57 faster than average, indicating he possesses a strong runner profile. Notably, Hrvoje's pacing was strategic, starting slower on the first two running laps and significantly improving his running times as the race progressed, particularly from Running 3 onwards, where he consistently achieved faster-than-average times. This suggests a well-managed energy distribution, allowing for strong finishes in later running segments.

Segments to Improve

• Sled Pull (00:08:02, 03:13 slower than average):

  The sled pull was significantly slower, suggesting a need for improved upper body and core strength. Focus on exercises such as deadlifts, bent-over rows, and core stability drills like planks and Russian twists. Additionally, practicing sled pulls with varying weights can help improve technique and endurance under fatigue.

• Wall Balls (00:06:34, 00:16 slower than average):

  Improvement in wall balls can be achieved by enhancing lower body power and coordination. Include exercises like goblet squats, thrusters, and medicine ball throws in your routine. Focus on maintaining a steady rhythm and proper squat depth to optimize performance.

• Sled Push (00:03:35, 00:40 slower than average):

  To enhance sled push performance, focus on developing leg strength and explosive power. Incorporate exercises such as squats, lunges, and box jumps. Practice with sled pushes at different weights to improve technique and leg drive.

• Farmers Carry (00:02:55, 00:45 slower than average):

  Grip strength and shoulder stability are key. Implement exercises like farmer's walks with progressively heavier weights, shrugs, and wrist curls. Focus on maintaining a stable core and efficient breathing during carries.

• Sandbag Lunges (00:05:24, 00:27 slower than average):

  Enhance balance and unilateral leg strength with exercises such as Bulgarian split squats, single-leg deadlifts, and step-ups. Practice lunges with a sandbag to simulate race conditions and improve overall form and endurance.

• Roxzone (00:06:18, 00:07 faster than average):

  Even though slightly faster than average, consistently improving transition efficiency will benefit overall performance. Focus on transition drills that emphasize speed and efficiency, such as practicing quick changes between exercises and minimizing rest periods.

Race Strategies

• Energy Management: Given Hrvoje's strong runner profile, maintaining a balanced pace early in the race is crucial to avoid burnout. Continue leveraging early slower running segments to conserve energy for stronger finishes.
• Focus on Transitions: Streamline transitions between zones to capitalize on time gains. Practice quick equipment handling and develop a mental checklist to ensure smooth transitions.
• Tactical Strength Work: Implement targeted strength training to address weaker segments. Emphasize time under tension and explosive movements in training to replicate race conditions.
• Compromised Running Drills: Integrate compromised running scenarios, such as running immediately after strength exercises, to simulate race fatigue and improve performance under stress.