Matthies Felix Hyrox Result

Overall Performance

Felix Matthies had a solid performance in the 2019 Hannover HYROX race. He finished with an overall rank of 138, which puts him in the top 37% of all athletes. In his age group (40-44), he secured the 15th position, placing him in the top 36% of competitors. His overall time was 01:32:00, and his total running time was 00:49:48, which was 05:52 slower than the average.

Felix's best running lap time was 00:05:43, indicating that he had a strong moment during the race. However, there were several segments where he lost time compared to the average, including Running 1, Ski Erg, Running 2, Running 6, and Running 8.

Segments to Improve

1. Running 1: Felix was 01:06 slower than the average time for this segment. To improve his performance, he should focus on speed and endurance training. Incorporating interval training, tempo runs, and hill sprints into his routine can help him increase his running speed and efficiency.

2. Ski Erg: Felix was 00:17 slower than the average time for this segment. To improve his performance on the Ski Erg, he should focus on increasing his upper body strength and improving his technique. Incorporating exercises like rowing, push-ups, and shoulder presses into his training routine can help him build the necessary strength. Additionally, practicing proper form and technique on the Ski Erg can help him maximize his efficiency.

3. Running 2: Felix was 00:34 slower than the average time for this segment. To improve his performance, he should work on maintaining a steady pace and improving his endurance. Incorporating longer distance runs and tempo runs into his training routine can help him build his endurance and improve his speed.

4. Running 6: Felix was 01:55 slower than the average time for this segment. To improve his performance, he should focus on increasing his overall fitness level and endurance. Incorporating high-intensity interval training (HIIT) and longer distance runs into his routine can help him build his endurance and improve his overall fitness.

5. Running 8: Felix was 01:03 slower than the average time for this segment. To improve his performance, he should focus on maintaining a steady pace and improving his endurance. Incorporating tempo runs, fartlek training, and interval training into his routine can help him improve his running speed and efficiency.

Strategies

1. Pacing: Felix should focus on maintaining a consistent pace throughout the race. Going out too fast can lead to fatigue later on, while starting too slow can result in wasted time. By practicing pacing strategies during training runs, he can develop a better sense of his optimal pace for different segments.

2. Transition Time: Felix should work on improving his transition time between segments. This can be achieved through practice and efficiency in moving from one exercise to another. Incorporating specific drills and exercises that mimic the transitions in the race can help him become faster and more efficient.

3. Strength Training: Felix should focus on building overall strength, especially in areas that are weaker, such as the Ski Erg. Incorporating strength training exercises like squats, deadlifts, lunges, and kettlebell swings can help him build the necessary strength for the race.

4. Endurance Training: Felix should prioritize endurance training to improve his overall stamina and performance in the running segments. Long-distance runs, interval training, and tempo runs can help him build his endurance and improve his overall running performance.

5. Technique: Felix should focus on improving his technique in specific segments where he struggled, such as the Ski Erg. Practicing proper form and technique during training sessions can help him maximize his efficiency and performance.

Overall, Felix had a strong performance in the 2019 Hannover HYROX race. By focusing on areas of improvement, such as pacing, transition time, strength training, and endurance training, he can further enhance his performance in future races. Incorporating specific exercises, drills, and training routines tailored to his needs will help him reach his full potential as a fitness athlete.