Gräfe Felix Hyrox Result

Overall Performance

Felix Gräfe delivered a commendable performance at the 2024 Amsterdam Hyrox race, securing an overall rank of 969 out of 3118 participants, placing him in the top 31%. Within his age group of 16-24, he ranked 115th out of 393, also placing him in the top 29%. This indicates a strong competitive standing in a challenging field. Analyzing his pacing, Felix started the race efficiently, with a notably fast Running 1 segment. However, he experienced a gradual slowdown in subsequent running segments, which suggests he might have started slightly too fast compared to his sustainable pace. His total running time was 1:57 slower than average, indicating that running is an area for improvement. His strengths clearly lie in strength-based exercises, as evidenced by his impressive sled push and sled pull times. Overall, Felix exhibits a hybrid profile with a slight edge towards strength exercises.

Segments to Improve

• Total Running Time: Felix was slower than average in his total running time, suggesting a need to enhance his endurance and pacing strategy.
  • Training Strategy: Incorporate interval training to improve speed and stamina. For example, 400m repeats at a pace slightly faster than race pace, with a short recovery period.
  • Exercises: Include tempo runs and long, steady-state runs in the training routine to build endurance.
• Sandbag Lunges: Notably slower than average, indicating a need for improved strength and technique in this segment.
  • Training Strategy: Focus on lower body strength and stability. Incorporate lunges with heavier weights and work on core stability exercises.
  • Exercises: Weighted lunges, Bulgarian split squats, and core stability exercises such as planks and Russian twists.
• Wall Balls: Slightly slower than average, presenting an opportunity for improvement in both technique and muscular endurance.
  • Training Strategy: Practice wall ball shots with a focus on explosive power and proper squat technique to maximize efficiency.
  • Exercises: Wall ball practice sets, thrusters, and squat-to-press movements.
• Burpees Broad Jump: Marginally slower than the 25th percentile, suggesting room for enhancement in explosive power and technique.
  • Training Strategy: Work on plyometrics and explosive movements to enhance the power of the broad jump.
  • Exercises: Box jumps, burpee variations, and plyometric push-ups.

Race Strategies

• Pacing: Consider a more conservative pace at the start to maintain energy levels for later segments. Implement negative split training to practice starting slower and finishing stronger.
• Transition Efficiency: Continue to optimize Roxzone transitions by practicing quick transitions during training sessions, focusing on reducing unnecessary rest time.
• Compromised Running: Practice running immediately after strength exercises to simulate race conditions, improving the ability to maintain pace despite muscle fatigue.