Hilbig Dag Hyrox Result

Overall Performance

Dag Hilbig delivered a commendable performance at the 2024 Stuttgart event, ranking in the top 23% overall and top 24% within his age group. His total running time of 39:02 was notably 2:23 faster than the average, indicating a strong running capability, which is further supported by his best running lap time of 4:21. This suggests that Dag has a runner profile but should focus on enhancing his strength components, as his splits in strength exercises tend to lag behind. Dag maintained an impressive pace in the early running segments, particularly excelling in Running 2 and Running 3, indicating a tendency to start strong. However, his performance in later running segments, such as Running 8, suggests a potential need for improved endurance or energy management throughout the race.

Segments to Improve

• Wall Balls: Dag's time was 1:40 slower than average, placing him in the 92nd percentile. To improve, Dag should focus on strength and endurance in his shoulders and legs, core stability, and proper technique. Training Suggestions:
  • Practice Wall Ball drills with progressive overload focusing on form.
  • Include overhead squats and thrusters in his routine to build related muscular endurance.
  • Perform interval training with short rest periods to simulate race conditions.
• Sled Pull: Dag was 29 seconds slower than average, indicating room for improvement in upper body and core strength. Training Suggestions:
  • Incorporate sled pull variations in training, focusing on different weights and distances.
  • Strength work with rows, pull-ups, and core stability exercises like planks.
  • Practice compromised running drills post sled exercises to simulate race conditions.
• Roxzone: His time was slightly slower than average, suggesting a need for better transition efficiency. Training Suggestions:
  • Conduct transition drills focusing on quick, efficient movement between stations.
  • Work on cardiovascular endurance to reduce rest periods needed between exercises.
• Burpees Broad Jump: 9 seconds slower than average; improvement could be achieved by enhancing explosive power and agility. Training Suggestions:
  • Incorporate plyometric exercises such as box jumps and burpee variations.
  • Focus on agility drills that improve movement efficiency and power.
• Farmers Carry: 27 seconds slower than average. Dag should work on grip strength and core stability. Training Suggestions:
  • Perform Farmers Walk with varied weights and distances to build grip endurance.
  • Include deadlifts and kettlebell swings for overall strength improvement.

Race Strategies

• Adopt a more balanced pace strategy to maintain energy for the final segments, ensuring that his running prowess can be leveraged throughout the race.
• Focus on minimizing transition times in the Roxzone by practicing efficient gear changes and movement between exercises.
• Consider energy conservation techniques during strength segments to prevent fatigue affecting running performance.
• Utilize breathing techniques to sustain cardiovascular efficiency, especially in compromised running scenarios following strength exercises.