Held Patrick Hyrox Result

Overall Performance

Patrick Held performed well in the 2023 Karlsruhe Hyrox race, finishing with an overall rank of 144 out of 436 athletes, placing him in the top 33% of all competitors. In his age group (40-44), he ranked 23 out of 67 athletes, placing him in the top 34%. His overall time was 01:27:01, with a total running time of 00:43:04, which was 01:32 slower than average. It is worth noting that his best running lap was 00:04:00.

Based on the splits analysis, Patrick performed exceptionally well in the Running 1, Sled Push, Running 3, Sled Pull, Running 4, Farmers Carry, Running 7, and Running 8 segments, with times faster than average. However, he struggled in the Wall Balls, Burpees Broad Jump, Sandbag Lunges, Running 2, Ski Erg, and Running 5 segments, with times slower than average.

Segments to Improve

1. Wall Balls: Patrick's time of 00:08:12 was 01:33 slower than average. To improve this segment, he should focus on building upper body and core strength. Incorporating exercises such as overhead presses, push-ups, and planks can help improve his ability to perform wall balls efficiently. Additionally, practicing proper technique, including a strong hip drive and utilizing the legs for power, can also enhance performance.

2. Burpees Broad Jump: Patrick's time of 00:05:47 was 00:46 slower than average. To improve in this segment, he should work on increasing his explosive power and endurance. Incorporating exercises such as box jumps, squat jumps, and plyometric push-ups can help improve his ability to perform the burpees broad jump efficiently. Additionally, focusing on maintaining a consistent pace and minimizing rest time between repetitions can also help improve overall performance.

3. Sandbag Lunges: Patrick's time of 00:05:35 was 00:28 slower than average. To improve in this segment, he should focus on building leg strength and endurance. Incorporating exercises such as squats, lunges, and step-ups can help improve his ability to perform sandbag lunges efficiently. Additionally, practicing proper form, including maintaining an upright posture and engaging the core, can also enhance performance.

4. Running 2: Patrick's time of 00:05:21 was 00:22 slower than average. To improve in this running segment, he should focus on increasing his speed and endurance. Incorporating interval training, such as sprint intervals and tempo runs, can help improve his running performance. Additionally, incorporating strength training exercises that target the muscles involved in running, such as the glutes and hamstrings, can also enhance overall running performance.

5. Ski Erg: Patrick's time of 00:04:37 was 00:13 slower than average. To improve in this segment, he should focus on improving his cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and swimming can help improve his cardiovascular fitness. Additionally, incorporating exercises that target the muscles used in the ski erg, such as the arms, shoulders, and core, can also enhance performance.

6. Running 5: Patrick's time of 00:05:49 was 00:11 slower than average. To improve in this running segment, he should focus on increasing his speed and endurance. Incorporating interval training, such as hill sprints and fartlek runs, can help improve his running performance. Additionally, incorporating exercises that target the muscles involved in running, such as the quadriceps and calves, can also enhance overall running performance.

Strategies

- Pacing: Patrick should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out early. By pacing himself appropriately, he can ensure that he has enough energy to perform well in all segments.
- Transitions: Patrick should aim to minimize transition time between segments. This can be achieved through practicing efficient movement and familiarizing himself with the layout of the race course. By reducing transition time, he can gain an advantage over his competitors.
- Mental Preparation: Patrick should mentally prepare himself for the challenges of each segment. Visualizing successful performance and developing a positive mindset can help him overcome any obstacles that may arise during the race.
- Specific Segment Strategies: For segments where Patrick struggled, such as the Wall Balls and Burpees Broad Jump, he should consider breaking them into smaller sets with short rest intervals in between. This can help maintain a consistent pace and avoid fatigue. Additionally, practicing these segments specifically during training can help improve performance and build confidence.

By implementing these strategies and focusing on the areas of improvement, Patrick Held can enhance his overall performance in future Hyrox races. It is important to tailor training routines and exercises to address specific weaknesses and improve overall fitness.