Arslan Besir Hyrox Result

Overall Performance:

Besir Arslan's performance in the 2024 Köln HYROX PRO race shows a notable disparity between his strength and endurance capabilities, with a remarkable proficiency in strength exercises contrasted by a slower total running time. His overall rank places him in the top 81% of all athletes, demonstrating competitive potential. However, his performance reveals a hybrid profile leaning more towards strength, highlighted by his exceptional performance in exercises like the Sled Push, Sled Pull, Burpees Broad Jump, and Wall Balls. Despite starting off with a promising running pace, his subsequent laps significantly dropped off pace, indicating a potential issue with endurance or pacing strategy.

Segments to Improve:

• Total Running Time: Besir's total running time was significantly slower than average, indicating a need for improved endurance and pacing. Focused training should include interval training to enhance aerobic capacity, long slow distance runs to improve overall endurance, and tempo runs to teach the body to sustain a faster pace over distance. Specific drills like hill repeats can also improve strength and power in running, potentially enhancing running economy.
• Roxzone: The slower Roxzone time suggests a need for more efficient transitions and possibly improved overall fitness to reduce rest times. Implementing circuit training that mimics the race's structure—alternating between strength exercises and short, intense running intervals—can help improve transition times and overall fitness. Practicing quick transitions between exercises in training sessions will also be beneficial.
• Farmer's Carry: Given the significant drop in performance in this segment, Besir could benefit from targeted grip strength training, such as dead hangs, grip crushers, and wrist curls. Incorporating functional strength training, like heavy carries (e.g., kettlebell carries, sandbag carries) over varied distances, can also improve both grip and core stability, directly translating to better performance in the Farmer's Carry segment.

Race Strategies:

• Effective Pacing: Besir should work on establishing a sustainable pace early in the race to avoid burning out. This could involve training to better understand his threshold pace and practicing pacing strategies in longer training runs. Breaking the race into smaller, manageable segments and setting target times based on training performances can help maintain a consistent pace throughout the race.
• Strength-Endurance Balance: Given his strength in specific exercises, Besir should maintain his proficiency in these areas while allocating more focus on improving his running endurance. This doesn't mean reducing the intensity of strength training but rather incorporating more endurance-focused sessions into his routine.
• Transition Efficiency: Improving transition times can significantly reduce overall race time. Practicing quick and efficient movements between exercises, as well as simulating race conditions in training (e.g., setting up a mini circuit that mimics the race layout), can help minimize time lost during transitions.

In conclusion, Besir Arslan has demonstrated strong potential in HYROX races, particularly in strength-focused segments. By addressing identified areas for improvement through targeted training and strategic race planning, he can significantly enhance his overall performance and competitive standing.