Overall Performance
- Marco Mosandl performed well in the Hyrox race in 2023 München, finishing with an overall rank of 137, which puts him in the top 25% of all 533 athletes. In his age group (25-29), he ranked 31st, placing him in the top 29% of 105 athletes. His overall time was 01:25:10, and his total running time was 00:47:48, which was 06:21 slower than the average for his finish time.
- Marco's best running lap was 00:04:12, which was 00:16 faster than the average. His splits analysis shows that he performed better than average in the Ski Erg (00:04:09, 00:15 faster than average) and the Sled Push (00:02:02, 01:09 faster than average). However, he was slower than average in the Running 2 (00:05:24, 00:27 slower than average), Running 3 (00:06:15, 00:49 slower than average), Running 4 (00:06:08, 00:46 slower than average), Running 5 (00:06:19, 00:48 slower than average), Running 6 (00:06:15, 00:53 slower than average), Running 7 (00:06:18, 00:57 slower than average), and Running 8 (00:07:00, 00:56 slower than average) segments.
Segments to Improve
1. Run Total: Marco lost the most time in the running segments overall. To improve this segment, he should focus on increasing his overall fitness and reducing his transition time between exercises. He can incorporate interval training, such as sprints and hill repeats, to improve his speed and endurance. Additionally, incorporating strength training exercises like squats, lunges, and plyometric exercises will help him build lower body strength and improve his running performance.
2. Running 7, Running 8, and Running 6: These segments were the slowest for Marco, indicating a need for improvement in his running endurance. To enhance his performance in these segments, he should incorporate longer distance runs into his training routine. Gradually increasing the distance and pace of these runs will help improve his endurance and speed. Additionally, adding interval training sessions specific to these segments will help him simulate race conditions and improve his performance.
3. Running 3, Running 5, Running 4, and Running 2: Marco's performance in these segments was slower than average, indicating a need for improvement in his running technique and efficiency. He should focus on maintaining proper form, including a slight forward lean, a high cadence, and a midfoot strike. Incorporating drills such as high knees, butt kicks, and bounding exercises will help improve his running form and efficiency. Additionally, incorporating strength training exercises like single-leg squats and step-ups will help improve his running stability and power.
4. Farmers Carry: Marco was slower than average in this segment, indicating a need to improve his grip strength and overall endurance. To enhance his performance in the Farmers Carry, he should incorporate exercises such as farmers walks and deadlifts into his training routine. Additionally, incorporating grip strength exercises like forearm curls and plate pinches will help improve his grip strength and overall performance in this segment.
Strategies
- Marco should focus on pacing himself throughout the race to avoid burning out early. He can achieve this by starting at a manageable pace and gradually increasing his speed as the race progresses. Conserving energy during the initial running segments will allow him to perform better in the later stages of the race.
- During the race, Marco should also prioritize efficient transitions between exercises to minimize time spent in the roxzone. Practicing quick transitions during training sessions will help him improve his overall race time.
- To enhance his overall performance, Marco should incorporate specific training sessions that focus on his weaker segments, such as longer distance runs for the running segments and grip strength exercises for the Farmers Carry. By targeting these areas, he can improve his overall race performance and achieve better results in future races.