Pantelic Milos Hyrox Result

Overall Performance

Milos Pantelic performed well in the 2023 Los Angeles Hyrox race, achieving an overall rank of 102 out of 627 athletes, placing him in the top 16% overall. In his age group (25-29), he ranked 17th out of 76 athletes, placing him in the top 22% of his category. His overall time was 01:19:32, with a total running time of 00:39:47, which was 01:15 slower than the average for his finish time. Milos had a strong running performance overall, with a total running time that was faster than average. However, there were areas where he lost time, particularly in Running 4, the Roxzone, Rowing, Running 1, and Ski Erg segments.

Segments to Improve

1. Running 4: Milos took 02:24 longer than the average time in this segment. To improve his performance, he should focus on building his endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, can help him increase his pace and maintain it over longer distances. Additionally, including strength training exercises like lunges, squats, and plyometric jumps can enhance his lower body strength and power, enabling him to maintain a faster pace throughout the race.

2. Run Total: Milos' total running time was 01:15 slower than the average. To improve this, he should focus on increasing his overall fitness level and improving his transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts can help him improve his cardiovascular endurance and overall fitness. Additionally, practicing quick transitions between exercises during training sessions can help him reduce his overall time spent in the Roxzone.

3. Roxzone: Milos took 00:57 longer than the average in this segment, indicating that he may have rested more or taken longer transitions between exercises. To improve this, he should work on improving his overall fitness level, as well as practicing efficient transitions during training sessions. Incorporating circuit training workouts that focus on both cardiovascular and strength exercises can help him improve his overall fitness and reduce the time spent in the Roxzone.

4. Rowing: Milos took 00:26 longer than the average in this segment. To improve his rowing performance, he should focus on improving his technique and power output. Incorporating rowing drills and exercises, such as rowing intervals and rowing with resistance bands, can help him improve his rowing efficiency and power. Additionally, including exercises that target the muscles used in rowing, such as lat pulldowns and bent-over rows, can enhance his overall rowing performance.

5. Running 1: Milos took 00:21 longer than the average in this segment. To improve his performance in the first running segment, he should focus on improving his speed and endurance. Incorporating interval training, such as hill sprints and track workouts, can help him improve his speed and stamina. Additionally, including exercises that target his lower body muscles, such as lunges and plyometric jumps, can enhance his running performance.

6. Ski Erg: Milos took 00:20 longer than the average in this segment. To improve his performance on the Ski Erg, he should focus on improving his technique and power output. Incorporating Ski Erg intervals and exercises that target the muscles used in skiing, such as squats and lateral lunges, can help him improve his Ski Erg efficiency and power.

Strategies

- Milos should focus on maintaining a consistent pace throughout the race to avoid burning out early or losing time. This can be achieved through proper pacing during each segment and practicing pacing strategies during training sessions.
- He should also prioritize efficient transitions between exercises to minimize time spent in the Roxzone. Practicing quick transitions during training sessions can help him improve his overall race performance.
- Milos should consider incorporating specific training sessions that mimic the race format, such as completing the Hyrox exercises in succession or combining running and strength exercises in a circuit format. This will help him adapt to the demands of the race and improve his overall performance.
- Regular strength training sessions should be incorporated to improve overall strength and power, which will benefit performance in both running and strength-based exercises.
- Finally, Milos should focus on recovery and rest between training sessions to prevent overtraining and optimize performance on race day. This includes proper nutrition, hydration, and adequate sleep.