Felzmann Mario Hyrox Result

Overall Performance

Mario Felzmann performed well in the 2023 München Hyrox race, finishing with an overall rank of 446 out of 656 athletes, placing him in the top 67% of competitors. In his age group (45-49), he ranked 34th out of 48 athletes, placing him in the top 70%. His overall time was 02:13:01, with a total running time of 01:00:22, which was 02:13 slower than the average for his finish time.

Mario's best running lap was 00:05:43, which was 00:08 slower than the average for his finish time. His splits analysis revealed both areas of strength and areas that need improvement.

Segments to Improve

1. Roxzone: Mario's time in the Roxzone was 00:14:22, which was 02:03 slower than the average. This indicates that he took more time to transition between exercise zones and potentially rested more. To improve this segment, Mario should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness and increase his endurance for faster transitions.

2. Burpees Broad Jump: Mario's time in the Burpees Broad Jump segment was 00:10:35, which was 01:09 slower than the average. To improve this segment, Mario should focus on both strength and technique. Incorporating exercises such as burpees, broad jumps, and plyometric exercises into his training routine can help improve his explosive power and speed. Additionally, practicing proper form and technique for the burpees and broad jumps can help him perform them more efficiently during the race.

3. Sled Push: Mario's time in the Sled Push segment was 00:05:46, which was 00:56 slower than the average. To improve this segment, Mario should focus on improving his strength and power. Incorporating exercises such as sled pushes, weighted sled drags, and squats into his training routine can help improve his lower body strength and power. Additionally, practicing proper technique and body positioning during the sled push can help him generate more force and move the sled more efficiently.

4. Ski Erg: Mario's time in the Ski Erg segment was 00:05:44, which was 00:47 slower than the average. To improve this segment, Mario should focus on improving his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and interval training on the Ski Erg into his training routine can help improve his cardiovascular fitness and upper body strength. Additionally, practicing proper technique and pacing on the Ski Erg can help him maintain a steady and efficient rhythm during the race.

Strategies

1. Pacing: Based on Mario's overall performance and splits analysis, it appears that he may have started the race too fast, as indicated by slower times in some segments compared to the average. It is important for Mario to pace himself appropriately throughout the race to avoid early fatigue and maintain a consistent performance. Implementing a strategic pacing plan, such as starting at a slightly slower pace and gradually increasing intensity, can help him maintain a steady and sustainable effort throughout the race.

2. Hybrid Training: Mario's splits analysis indicates that he performed well in some strength-based segments (Sled Pull, Farmers Carry) and some running segments (Running 2, Running 3). This suggests that he has a hybrid profile, with strengths in both running and strength-based exercises. To optimize his performance, Mario should continue to incorporate a balanced training program that includes both running and strength training exercises. This will help him maintain his strengths while further improving areas that need attention.

3. Mental Preparation: In addition to physical training, it is important for Mario to focus on mental preparation for the race. Developing mental resilience, positive self-talk, and visualization techniques can help him stay focused and motivated during the race. Incorporating mental training exercises, such as meditation or visualization, into his daily routine can help improve his mental strength and performance on race day.

Overall, Mario Felzmann performed well in the Hyrox race, but there are areas that can be improved to enhance his performance. By focusing on specific training strategies, techniques, and race strategies, Mario can work towards achieving his full potential in future races.