Cherkaskyy Artem Hyrox Result

Overall Performance:

Artem Cherkaskyy's performance in the 2024 Vienna - European Championship positions him as a well-rounded athlete with a strong inclination towards strength-based obstacles. His overall time places him in the top 42% of all participants and the top 32% within his age group, signifying a commendable achievement. Notably, Artem demonstrates exceptional proficiency in strength-oriented segments, such as the Sled Push and Farmers Carry, where he significantly outperformed the average. However, his total running time was 02:13 slower than average, indicating a relative weakness in endurance or pacing strategy. This suggests Artem has a more strength-focused profile, with room for improvement in endurance and running efficiency.

Segments to Improve:

• Running & Endurance: Given the total running time being slower than average, Artem should focus on enhancing his running endurance and speed. Including interval training sessions, such as 400 to 800-meter repeats at a pace faster than his current race pace, can improve VO2 max and running efficiency. Long runs, gradually increasing up to 20-25% of his weekly volume, will enhance his endurance. Incorporating hill repeats will also build strength in running muscles, improving power and efficiency.
• Rowing: This segment was significantly slower, indicating a need for technique optimization and endurance. Artem should focus on form corrections, ensuring efficient leg drive and minimal upper body movement until necessary. Interval training on the rower, alternating between high-intensity sprints and recovery periods, alongside steady-state rowing sessions, will improve both his power output and endurance.
• Sled Pull & Sandbag Lunges: Despite being stronger in strength-focused tasks, there's room for improvement. For the Sled Pull, Artem could benefit from incorporating heavy compound lifts like deadlifts and squats into his routine, focusing on explosive power. Specific drills like weighted sled drags and pulls will directly translate to performance improvements. For Sandbag Lunges, Artem should work on unilateral leg strength and stability through Bulgarian split squats, lunges, and weighted step-ups, ensuring he can maintain form and efficiency under fatigue.

Race Strategies:

• Pacing: Artem started the first running segment slightly faster than average, which might have contributed to slower subsequent segments. Working with a coach to develop a pacing strategy that starts conservatively, allowing for negative splits in the latter parts of the race, can conserve energy for strength tasks and maintain a steadier performance across all running segments.
• Transition & Roxzone Efficiency: With a faster-than-average Roxzone time, Artem shows good transition efficiency but could further minimize downtime. Practicing quick transitions between running and exercise stations during training, focusing on rapid heart rate recovery and immediate engagement with the task, can shave off valuable seconds.
• Recovery During the Race: Incorporating strategic recovery points during the race, especially before strength-focused obstacles, can help maintain performance levels. Artem should practice active recovery techniques, such as deep breathing and dynamic stretching during transitions, to facilitate quicker recovery.

Overall, Artem's performance showcases a strong foundation with potential for significant improvement. By focusing on enhancing his running endurance, optimizing his rowing technique, and refining his strategy for strength segments, Artem can achieve a more balanced profile, excelling in both strength and endurance aspects of the race.