Felger Mathias Hyrox Result

Overall Performance

Mathias Felger had a solid performance in the 2018 Stuttgart Hyrox race, finishing with an overall rank of 112 out of 260 athletes, placing him in the top 43% of participants. In his age group (40-44), he ranked 13 out of 26 athletes, putting him in the top 50%. His overall time was 01:35:39, and his total running time was 00:43:43, which was 01:33 faster than the average for his finish time. This indicates that Mathias has a strong running profile and should focus on improving his strength and specific movements during transitions.

Segments to Improve

Based on the splits analysis, the segments where Mathias lost the most time were Wall Balls, Burpees Broad Jump, Ski Erg, Running 3, Sandbag Lunges, and Rowing. To improve these segments, Mathias should focus on specific training strategies and techniques.

1. Wall Balls: Mathias completed the Wall Balls segment in 00:12:52, which was 05:12 slower than the average. To improve this segment, he should focus on increasing upper body and leg strength, as well as improving his technique for efficient movement. Specific exercises to improve performance in Wall Balls include:
- Squats: Incorporate squats into his training routine to strengthen the legs and improve lower body power.
- Medicine Ball Throws: Practice throwing a medicine ball against a wall to improve coordination and power transfer.
- Wall Ball Training: Incorporate regular wall ball exercises into training sessions to improve endurance and accuracy.

2. Burpees Broad Jump: Mathias completed the Burpees Broad Jump segment in 00:06:51, which was 00:54 slower than the average. To improve this segment, he should focus on improving his explosive power and agility. Specific exercises and techniques to improve performance in Burpees Broad Jump include:
- Plyometric Exercises: Include exercises like box jumps, squat jumps, and tuck jumps to improve explosive power and agility.
- Burpee Variations: Practice different variations of burpees, including lateral jumps, tuck jumps, or single-leg burpees, to improve agility and speed.
- Technique Correction: Work on efficient movement patterns during burpees to minimize time wasted during transitions.

3. Ski Erg: Mathias completed the Ski Erg segment in 00:05:03, which was 00:31 slower than the average. To improve this segment, he should focus on improving his upper body and core strength, as well as his technique for efficient movement. Specific exercises to improve performance in Ski Erg include:
- Rowing Machine: Incorporate regular rowing machine workouts to improve upper body and core strength, as well as cardiovascular endurance.
- Ski Erg Training: Practice regular sessions on the Ski Erg to improve technique and efficiency in movement.
- Core Strengthening Exercises: Include exercises like planks, Russian twists, and medicine ball rotations to improve core stability and power transfer.

4. Running 3: Mathias completed the Running 3 segment in 00:06:11, which was 00:17 slower than the average. To improve this segment, he should focus on improving his endurance and pacing during running. Specific training strategies and techniques to improve performance in running include:
- Interval Training: Incorporate interval running sessions, alternating between high-intensity sprints and recovery periods, to improve speed and endurance.
- Hill Training: Include hill repeats in training sessions to improve leg strength and endurance.
- Pacing Practice: Work on maintaining a consistent pace throughout the race to avoid slowing down during certain segments.

5. Sandbag Lunges: Mathias completed the Sandbag Lunges segment in 00:06:04, which was 00:13 slower than the average. To improve this segment, he should focus on improving his leg strength and endurance. Specific exercises and techniques to improve performance in Sandbag Lunges include:
- Lunges: Incorporate various types of lunges, including walking lunges, reverse lunges, and Bulgarian split squats, to improve leg strength and stability.
- Sandbag Training: Practice regular sandbag training sessions to simulate the movement and improve endurance.
- Core Strengthening Exercises: Include exercises like weighted planks, Russian twists with a sandbag, or sandbag carries to improve core stability during lunges.

6. Rowing: Mathias completed the Rowing segment in 00:05:11, which was 00:12 slower than the average. To improve this segment, he should focus on improving his upper body and core strength, as well as his technique for efficient rowing. Specific exercises to improve performance in Rowing include:
- Rowing Machine Workouts: Incorporate regular rowing machine workouts to improve upper body and core strength, as well as cardiovascular endurance.
- Technique Correction: Work on maintaining proper rowing technique to maximize power and efficiency.
- Core Strengthening Exercises: Include exercises like planks, Russian twists, and medicine ball rotations to improve core stability and power transfer during rowing.

Strategies

To improve overall performance during the race, Mathias should consider implementing the following strategies:

1. Pacing: Mathias should focus on maintaining a consistent pace throughout the race to avoid burning out during certain segments. This will help him perform consistently across all segments and minimize time lost.

2. Transitions: Mathias should work on improving his transition times between segments, particularly during the Roxzone periods. This can be achieved by improving overall fitness and practicing quick and efficient movement between exercises.

3. Strength Training: Mathias should incorporate regular strength training sessions into his routine to improve overall strength and power. This will help him excel in segments that require strength, such as Wall Balls, Sandbag Lunges, and Burpees Broad Jump.

4. Endurance Training: Mathias should focus on improving his endurance through regular long-distance running sessions and interval training. This will help him maintain a strong pace throughout the race and improve performance in running segments.

Overall, Mathias Felger had a solid performance in the 2018 Stuttgart Hyrox race. By focusing on the suggested areas of improvement and implementing the training strategies and techniques provided, he can enhance his performance in future races.