Beham Felix Hyrox Result

Overall Performance

- Felix Beham had a solid performance in the 2023 New York Hyrox race, finishing with an overall rank of 103 out of 160 athletes, placing him in the top 64% of participants. In his Age Group 25-29 category, he ranked 28th out of 37 athletes, putting him in the top 75%.
- Felix's overall time for the race was 01:49:12, with a total running time of 00:52:46. His total running time was 02:13 slower than the average for his finish time.
- His best running lap time was 00:05:13.

Segments to Improve

1. Roxzone: Felix spent 00:12:44 in the Roxzone, which was 03:03 slower than the average. This indicates that he may have taken more time to transition between exercises and rest more than necessary. To improve this segment, Felix should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his routine can help improve his speed and stamina. Additionally, practicing quick transitions between exercises during training sessions can help him become more efficient during the race.

2. Rowing: Felix's rowing time was 00:07:48, which was 02:32 slower than the average. To improve his rowing performance, he should focus on increasing his upper body strength and improving his rowing technique. Incorporating exercises such as seated rows, bent-over rows, and lat pulldowns into his strength training routine can help improve his rowing power. Additionally, practicing proper rowing technique, including proper form and stroke efficiency, can help him shave off time during this segment.

3. Sled Push: Felix's time for the sled push was 00:05:10, which was 01:03 slower than the average. To improve his sled push performance, Felix should focus on improving his lower body strength and explosive power. Exercises such as squats, lunges, and deadlifts can help strengthen his legs and improve his pushing power. Additionally, incorporating plyometric exercises such as box jumps and squat jumps can help improve his explosive power, which is crucial for the sled push segment.

4. Running 8: Felix's time for running 8 was 00:08:45, which was 00:29 slower than the average. This indicates that Felix may need to focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running performance. Additionally, working on his running form and technique, such as maintaining a proper stride and breathing pattern, can help him become a more efficient runner.

5. Sled Pull: Felix's time for the sled pull was 00:07:12, which was 00:19 slower than the average. To improve his sled pull performance, Felix should focus on improving his upper body strength and grip strength. Incorporating exercises such as pull-ups, rows, and farmer's carries into his strength training routine can help improve his pulling power. Additionally, practicing proper sled pull technique, including maintaining a stable and balanced position while pulling, can help him improve his efficiency in this segment.

6. Running 6 and Running 7: Felix's times for running 6 and running 7 were 00:07:01 and 00:06:56, respectively, both of which were slightly slower than the average. To improve his running performance, Felix should focus on increasing his running endurance and speed. Incorporating long-distance runs, tempo runs, and interval training into his training routine can help improve his overall running fitness. Additionally, working on his running form and technique, such as maintaining a proper stride and posture, can help him become a more efficient runner.

Strategies

- Pacing: Based on the splits analysis, Felix had a relatively consistent pace throughout the race, with some segments slightly faster or slower than the average. To improve his overall performance, Felix should focus on maintaining a steady pace throughout the race, avoiding starting too fast and risking burnout or slowing down towards the end. Implementing a well-thought-out pacing strategy, such as starting at a comfortable pace and gradually increasing intensity, can help him optimize his performance.

- Hybrid Profile: Felix's splits indicate that he has a hybrid profile, with strengths in both running and strength exercises. To maximize his performance, Felix should continue to train both his running endurance and strength. Incorporating a balanced training routine that includes both cardiovascular exercises, such as running and rowing, and strength training exercises, such as weightlifting and functional movements, can help him maintain his hybrid profile and improve overall performance.

- Transitions: To improve his overall race time, Felix should focus on improving his transition times between exercises. Practicing quick and efficient transitions during training sessions can help him save valuable time during the race. Additionally, familiarizing himself with the layout of the race course and strategizing the most efficient routes between exercises can further optimize his transition times.

Overall, Felix had a solid performance in the Hyrox race, with areas of strength and areas that could benefit from improvement. By focusing on specific training strategies and techniques, such as improving overall fitness, reducing transition times, and targeting specific areas for strength improvement, Felix can enhance his performance and achieve even better results in future races.