Held Patrick Hyrox Result

Overall Performance

Patrick Held had a solid performance in the 2021 Stuttgart Hyrox race, finishing with an overall time of 01:38:57. He achieved an overall rank of 137, placing in the top 54% of 250 athletes. In his age group (40-44), he ranked 11th out of 25 athletes, placing in the top 44%. These results indicate that Patrick is a competitive athlete in his age group.

Patrick's total running time of 00:44:09 was impressive, as it was 01:43 faster than the average for his finish time. This suggests that Patrick has a strong running profile and excels in the running segments of the race. His best running lap time of 00:07:27 further supports this, as it was faster than the average.

Segments to Improve

1. Roxzone: Patrick spent a total of 00:11:52 in the Roxzone, which was 03:08 slower than the average. This indicates that he took more time to transition between exercises or rested more during these intervals. To improve this segment, Patrick should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) and circuit training into his workouts can help improve his overall fitness and endurance. Additionally, practicing quick transitions between exercises during his training sessions can help reduce his Roxzone time.

2. Sled Pull: Patrick's time of 00:08:11 in the Sled Pull segment was 02:00 slower than the average. To improve this segment, Patrick should focus on building strength and power in his upper body and legs. Exercises such as sled pulls, deadlifts, squats, and farmer's carries can help improve his strength and power. Additionally, practicing proper technique and form in the sled pull will help optimize his performance in this segment.

3. Wall Balls: Patrick's time of 00:09:35 in the Wall Balls segment was 01:40 slower than the average. To improve this segment, Patrick should focus on improving his upper body strength and endurance. Including exercises such as wall balls, push-ups, shoulder presses, and tricep dips in his training routine can help build strength in the muscles used during the wall balls exercise. Additionally, practicing proper form and technique, ensuring full extension on each rep, will help optimize his performance in this segment.

4. Farmers Carry: Patrick's time of 00:03:19 in the Farmers Carry segment was 00:45 slower than the average. To improve this segment, Patrick should focus on building grip strength and endurance. Exercises such as farmer's carries, dead hangs, and kettlebell swings can help improve his grip strength. Additionally, practicing walking with heavy weights in each hand during his training sessions will help improve his endurance in the Farmers Carry segment.

5. Rowing: Patrick's time of 00:05:37 in the Rowing segment was 00:34 slower than the average. To improve this segment, Patrick should focus on improving his rowing technique and cardiovascular endurance. Incorporating rowing intervals and long-distance rowing sessions into his training routine can help improve his rowing performance. Additionally, practicing proper form and technique, engaging the legs, core, and arms in each stroke, will help optimize his performance in this segment.

Strategies

1. Pacing: Patrick's overall pacing in the race was good, as evidenced by his consistent and competitive split times compared to the average. It is important for Patrick to maintain this pacing strategy in future races, ensuring that he does not start too fast and burn out early or start too slow and lose valuable time.

2. Transitions: Patrick should focus on improving his transition time between exercises during the race. Practicing quick and efficient transitions during his training sessions will help reduce his Roxzone time and give him an advantage over his competitors.

3. Strength Training: Patrick should continue to prioritize strength training in his workouts, particularly targeting the areas where he lost the most time (Sled Pull, Wall Balls, and Farmers Carry). Incorporating specific exercises mentioned earlier, along with progressive overload and proper rest and recovery, will help him build the necessary strength and power for these segments.

4. Endurance Training: While Patrick excelled in the running segments, it is still important for him to maintain and improve his overall cardiovascular endurance. Including a variety of running workouts, such as interval training, tempo runs, and long-distance runs, will help him maintain his running profile while improving his overall fitness.

Conclusion:
Patrick Held had a strong performance in the 2021 Stuttgart Hyrox race, particularly in the running segments. To further enhance his performance, he should focus on improving his overall fitness, reducing transition times, and targeting specific areas where he lost time. By implementing the suggested training strategies, exercises, drills, and race strategies, Patrick can continue to improve and achieve even better results in future races.