Arabuli Mose Hyrox Result

Overall Performance

Mose Arabuli performed well in the HYROX race in Stockholm, finishing with an overall rank of 59 out of 84 athletes, putting him in the top 70% of competitors. In his age group (30-34), he ranked 22 out of 32 athletes, placing him in the top 68%. His overall time was 01:47:47, with a total running time of 00:56:06, which was 07:03 slower than the average.

In terms of his splits, Mose performed exceptionally well in the running 1, ski erg, running 2, and burpees broad jump segments, consistently outperforming the average times by a significant margin. However, he struggled in the sled push, running 3, sled pull, running 4, running 5, rowing, running 6, running 7, running 8, and wall balls segments, where he was slower than the average times.

Segments to Improve

1. Sled Pull: Mose lost considerable time in the sled pull segment, being 02:27 slower than the average time. To improve this segment, he should focus on enhancing his upper body and grip strength. Specific exercises to incorporate into his training routine include deadlifts, bent-over rows, and farmer's walks. Additionally, he should work on his technique and efficiency in pulling the sled, ensuring he maintains a strong and steady pace throughout the segment.

2. Running 5: Mose was 01:37 slower than the average time in the running 5 segment. To improve his running performance, he should focus on building his endurance and speed. Incorporating interval training, such as sprints and tempo runs, into his training routine will help him increase his overall running speed. Additionally, he should work on his running form, ensuring he maintains proper posture and engages his core muscles.

3. Running 6: Mose was 01:04 slower than the average time in the running 6 segment. To improve this segment, he should focus on increasing his endurance and stamina. Incorporating long-distance runs and hill training into his routine will help him build the necessary endurance for this segment. Additionally, he should work on his pacing, ensuring he maintains a consistent speed throughout the segment.

4. Running 3: Mose was 00:21 slower than the average time in the running 3 segment. To improve his performance in this segment, he should focus on building his cardiovascular endurance and leg strength. Incorporating plyometric exercises, such as box jumps and jump lunges, into his training routine will help him develop explosive power. Additionally, he should work on his running technique, focusing on maintaining a smooth and efficient stride.

5. Running 4: Mose was 00:17 slower than the average time in the running 4 segment. To improve his performance in this segment, he should focus on building his overall running speed and endurance. Incorporating interval training, such as fartlek runs and tempo runs, into his training routine will help him increase his speed and endurance. Additionally, he should work on his mental toughness, pushing himself to maintain a strong pace throughout the segment.

6. Sled Push: Mose was 00:16 slower than the average time in the sled push segment. To improve this segment, he should focus on building his lower body and core strength. Incorporating exercises such as squats, lunges, and Russian twists into his training routine will help him develop the necessary strength for the sled push. Additionally, he should work on his technique, ensuring he maintains a low and powerful stance while pushing the sled.

Strategies

To improve his overall performance in future races, Mose should consider the following strategies:

1. Pacing: Mose should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out early. By pacing himself properly, he will be able to maintain a steady speed and perform better in all segments.

2. Transitions: Mose should work on improving his transition times in the roxzone. By practicing quick and efficient transitions between exercises, he can minimize the time spent in the roxzone and maximize his overall performance.

3. Mental Preparation: Mose should focus on developing a strong mental game. This includes setting specific goals for each segment, visualizing success, and maintaining a positive mindset throughout the race. By staying mentally focused and motivated, he can push through any challenges and perform at his best.

4. Strength Training: Mose should prioritize strength training in his overall fitness routine. By focusing on building his upper body, lower body, and core strength, he will be better equipped to handle the various strength-based segments of the race.

5. Endurance Training: Mose should incorporate endurance training into his routine to improve his overall stamina and endurance. This can be achieved through long-distance runs, interval training, and other cardiovascular exercises.

By implementing these strategies and focusing on the identified areas of improvement, Mose Arabuli can enhance his performance in future HYROX races and achieve his goals as a fitness athlete.