Friedreich Bernhard Hyrox Result

Overall Performance

Bernhard Friedreich performed well in the HYROX race at Wien, finishing with an overall rank of 142 out of 216 athletes, placing him in the top 65% of participants. In his age group (35-39), he ranked 38 out of 56 athletes, placing him in the top 67%. His overall time was 01:56:58, with a total running time of 00:53:35, which was 01:04 slower than the average for his finish time.

Friedreich's best running lap was impressive, with a time of 00:04:54, which was 00:18 faster than the average. This indicates that he has good speed and endurance in running. However, his performance in other segments such as the Ski Erg, Sled Push, Sled Pull, Wall Balls, and Farmers Carry was below average, resulting in time lost.

Segments to Improve

1. Sled Push: Friedreich's time of 00:08:19 was 03:58 slower than the average. To improve in this segment, he should focus on enhancing his upper body strength and power. Specific exercises such as push-ups, bench press, and shoulder presses can help improve his pushing strength. He should also work on his technique, ensuring that he maintains a strong and stable position while pushing the sled.

2. Wall Balls: Friedreich's time of 00:11:03 was 01:19 slower than the average. To improve in this segment, he should focus on developing his lower body strength and explosiveness. Exercises such as squats, lunges, and box jumps can help improve his leg strength and power. He should also work on his accuracy and timing when throwing the wall ball, ensuring that he utilizes his legs and core effectively.

3. Sled Pull: Friedreich's time of 00:07:51 was 00:37 slower than the average. To improve in this segment, he should focus on his pulling strength and technique. Exercises such as pull-ups, rows, and deadlifts can help improve his pulling strength. He should also work on his body position and footwork while pulling the sled, ensuring that he maximizes his power and efficiency.

4. Farmers Carry: Friedreich's time of 00:03:18 was 00:26 slower than the average. To improve in this segment, he should focus on his grip strength and endurance. Exercises such as farmer's carries, kettlebell swings, and grip strengtheners can help improve his grip strength. He should also work on maintaining a strong and stable posture while carrying the weights, ensuring that he minimizes unnecessary movement.

5. Roxzone: Friedreich's time of 00:10:55 was 00:25 slower than the average. To improve in this segment, he should focus on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve his cardiovascular endurance and overall fitness. He should also practice transitioning between exercises efficiently to minimize time spent in the roxzone.

Strategies

- Pacing: Friedreich should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and risking burnout. He should aim to find a sustainable rhythm that allows him to maintain his speed and energy levels throughout the entire race.
- Strength Training: Friedreich should prioritize strength training exercises that target the areas where he performed below average, such as the upper body for sled push and sled pull, and the lower body for wall balls and farmers carry. Incorporating these exercises into his training routine will help improve his performance in these segments.
- Technique and Form: Friedreich should pay attention to his technique and form in each exercise. Practicing proper form during training sessions will help optimize his performance and reduce the risk of injury during the race.
- Transition Efficiency: Friedreich should focus on improving his transition time between exercises. Practicing quick and efficient transitions during training sessions will help him minimize time spent in the roxzone and improve his overall race time.

By implementing these strategies and focusing on the identified areas of improvement, Bernhard Friedreich can enhance his performance in future HYROX races and achieve better results.