Deubert Felix Hyrox Result

Overall Performance

Felix Deubert performed well in the HYROX race in Hamburg, finishing with an overall rank of 105 out of 697 athletes, which places him in the top 15% of participants. In his age group (30-34), he ranked 31 out of 189 athletes, which is in the top 16%. His overall time was 01:25:40, with a total running time of 00:43:03, which is 01:30 slower than the average running time for his finish time. His best running lap was 00:04:15.

Based on the splits analysis, Felix performed above average in the Running 1, Running 2, Sled Push, Running 3, Running 6, Farmers Carry, Sandbag Lunges, and Roxzone segments. He performed below average in the Sled Pull, Burpees Broad Jump, Running 5, Rowing, Running 8, and Wall Balls segments.

Segments to Improve

1. Wall Balls: Felix lost significant time in this segment, with a time of 00:08:03, which is 01:30 slower than the average. To improve performance in this segment, he can focus on strengthening his upper body and improving his overall endurance. Specific exercises to incorporate into his training routine include wall ball throws, overhead presses, and push-ups. He should also work on his technique to ensure proper form and efficiency during the wall ball exercise.

2. Run Total: Felix's total running time of 00:43:03 was 01:30 slower than the average. To improve his running performance, he should focus on both speed and endurance training. Incorporating interval training, hill sprints, and tempo runs into his routine can help improve his overall running speed. Additionally, he may benefit from working on his running form and efficiency to optimize his performance during the running segments of the race.

3. Running 5: Felix's time of 00:06:12 in this segment was 00:41 slower than the average. To improve his performance in this segment, he should focus on endurance and pacing. Incorporating longer distance runs and tempo runs into his training routine can help improve his endurance and pacing for this segment.

4. Sled Pull: Felix's time of 00:05:39 in this segment was 00:25 slower than the average. To improve his performance in the sled pull, he should focus on strengthening his lower body and grip strength. Exercises such as deadlifts, squats, and farmer's walks can help improve his lower body strength and grip. Additionally, practicing proper technique and form during the sled pull will help optimize his performance.

5. Running 8: Felix's time of 00:06:22 in this segment was 00:16 slower than the average. To improve his performance in this segment, he should focus on improving his endurance and speed. Incorporating longer distance runs, interval training, and hill sprints into his training routine can help improve his endurance and speed for this segment.

6. Rowing: Felix's time of 00:05:00 in this segment was 00:15 slower than the average. To improve his performance in the rowing segment, he should focus on improving his rowing technique and overall strength. Incorporating rowing drills and exercises such as rowing intervals and rowing with resistance can help improve his rowing efficiency and overall performance.

7. Burpees Broad Jump: Felix's time of 00:05:09 in this segment was 00:12 slower than the average. To improve his performance in this segment, he should focus on improving his explosive power and endurance. Incorporating exercises such as burpees, box jumps, and plyometric exercises into his training routine can help improve his explosive power and endurance for this segment.

Strategies

During the race, Felix should focus on pacing himself properly to avoid burning out too early. He can use the splits analysis and his previous race experience to determine a more effective strategy for each segment. It may be beneficial for him to start with a slightly slower pace and gradually increase his intensity throughout the race. Additionally, he should pay attention to his transitions in the roxzone to minimize time spent resting and optimize his overall race time.