Sadibašić Tihomir Performance Analysis

Overall Performance

Tihomir Sadibašić delivered a commendable performance at the 2024 Amsterdam Hyrox event, finishing in the top 21% overall and top 23% in his age group. Notably, he showed a strong start in the first running segment, ranking in the 25th percentile. However, his total running time was slower than average, indicating an opportunity for improvement in his overall running efficiency. Tihomir's performance suggests a hybrid athlete profile, with strengths in both running and strength-based exercises, though there is room to enhance his running capabilities further.

Segments to Improve

• Total Running Time: Tihomir's total running time was slower than average, particularly in the latter segments. This indicates a need to improve endurance and pacing strategy.
  • Training Strategy: Incorporate interval training to improve speed and endurance. Include sessions of varied pace runs to build stamina.
  • Exercises:
    • Tempo runs: Run at a challenging but sustainable pace for 20-30 minutes.
    • Fartlek training: Integrate short bursts of speed into longer runs to enhance recovery and speed.
• Wall Balls: While slightly faster than average, there is potential for improvement to reach the 25th percentile.
  • Training Strategy: Focus on explosive power and proper form to increase efficiency.
  • Exercises:
    • Box jumps and squat jumps to enhance explosive leg power.
    • Wall ball drills focusing on rhythm and catching technique to minimize rest between reps.
• Roxzone: Although faster than average, optimizing transition times can further enhance overall performance.
  • Training Strategy: Practice smooth and efficient transitions between exercises.
  • Exercises:
    • Simulated race transitions with minimal rest between strength and cardio exercises.
    • Focus on quick but efficient equipment handling and movement.
• Burpees Broad Jump: Identified as a segment with potential for improvement.
  • Training Strategy: Enhance explosive power and improve cardiovascular endurance to maintain pace.
  • Exercises:
    • High-intensity interval training (HIIT) incorporating burpees for cardiovascular conditioning.
    • Plyometric drills to improve jump power and efficiency.

Race Strategies

• Pacing Strategy: Tihomir should focus on maintaining a consistent pace throughout the race to avoid early fatigue. Starting too fast led to slower times in later running segments.
• Energy Management: Implement nutrition and hydration strategies to optimize energy levels throughout the race.
• Transition Efficiency: Practice transitions to minimize time lost in the Roxzone. Focus on quick and efficient movements between exercises.
• Compromised Running: Include compromised running drills post-strength exercises to simulate race conditions and improve running performance under fatigue.