Felten Carina Hyrox Result

Overall Performance:

Carina Felten showcased a commendable performance in the 2024 Karlsruhe HYROX race, landing in the top 5% of all athletes and the top 6% within her age group. Her overall time of 01:18:09 and a total running time that was 00:30 faster than average indicates a lean towards a runner profile. However, her roxzone time, being significantly faster than average, suggests good transition speeds and a high level of overall fitness. Despite this, certain strength-based exercises and segments like the Burpees Broad Jump and Sandbag Lunges were areas of challenge. Carina's pacing at the start was strong, evident from her best running lap being the first, but some inconsistencies in performance in the latter segments suggest potential for improvement in endurance and specific strength exercises.

Segments to Improve:

• Burpees Broad Jump: This segment was significantly slower than average. To improve, focus on plyometric exercises to enhance explosive power and agility. Drills like box jumps, squat jumps, and plyometric push-ups can increase explosive strength. Practicing burpees with a broad jump at the end, focusing on form and fluidity of motion, can directly translate to better performance in this segment.
• Sandbag Lunges: The slower time here indicates a need for improved lower body strength and endurance. Incorporate weighted lunges, goblet squats, and deadlifts into the training routine to build leg strength. Sandbag-specific workouts, simulating race conditions, can also prepare the body for the unique challenge this segment presents.
• Farmer's Carry: The slower time suggests grip strength and core stability could be areas for improvement. Exercises like dead hangs, farmer's walks (with incremental weight), and wrist curls can enhance grip strength. Core strengthening exercises, including planks and Russian twists, will improve overall stability during this segment.
• Wall Balls: To address the slower time in this segment, focus on improving upper body strength and coordination. Workouts such as medicine ball throws, thrusters, and kettlebell swings can enhance the power and efficiency needed for Wall Balls. Practicing the movement itself with varying weights can also help in gaining proficiency.

Race Strategies:

• Pacing: Given Carina's strong start, a more evenly distributed pacing strategy could prevent burnout in later stages. Implementing interval training with a focus on maintaining a consistent effort level across different exercises can help in achieving a more balanced performance throughout the race.
• Transitions: Although the roxzone time was better than average, continual practice on swift transitions between exercises can shave off crucial seconds. Setting up mock transition zones during training sessions can mimic race conditions and improve efficiency.
• Strength and Endurance Balance: Incorporating a balanced training regimen that equally focuses on building running endurance and strength for the specific challenges posed by the HYROX race. Alternating between running days, strength training days, and active recovery can ensure a well-rounded preparation.
• Mental Preparation: Mental resilience is key in overcoming the toughest segments of the race. Visualization techniques, mindfulness exercises, and setting small, achievable goals during training can prepare Carina mentally for the demands of race day.

By focusing on these targeted areas for improvement and implementing the suggested race strategies, Carina can enhance her performance in future HYROX races, turning weaknesses into strengths and achieving an even more impressive finish.