Stejskal Tomas Hyrox Result

Overall Performance

Tomas Stejskal's performance in the 2024 Poznan Hyrox Pro race was commendable, finishing in the top 7% of 262 athletes overall and the top 15% of his age category. His strong overall performance is largely due to his exceptional running skills, as indicated by his total running time of 00:30:40 which was 01:42 faster than the average. This suggests that Tomas has a more runner profile and his endurance and speed in running are notable strengths.

However, the detailed splits indicate that Tomas started the race slightly slower than average in the running 1 and ski erg segments, but he quickly picked up the pace in the running 2 and sled push segments. This indicates a potential issue with pacing or a slow start, which can be improved with targeted training.

Segments to Improve

• Sled Pull: Tomas's time was 00:49 slower than average in the sled pull segment. This suggests that he may need to work on his pulling strength and technique. Incorporating exercises such as deadlifts, seated cable rows, and lat pulldowns can help to improve these areas. Additionally, practicing with the sled pull equipment can help Tomas become more comfortable and efficient with the movement.
• Roxzone: Tomas's Roxzone time was 00:36 slower than average, indicating that he might have rested more or took more time in transitions. High-intensity interval training (HIIT) can help improve overall fitness and transition time. Also, practicing transitions between exercises can help to reduce Roxzone times.
• Burpees Broad Jump: Tomas was 00:29 slower than average in the burpees broad jump segment. This suggests a need for improved explosive power and coordination. Plyometric exercises such as box jumps, power skips, and broad jumps can help enhance these abilities. Additionally, practicing the specific movement of the burpee broad jump can improve technique and efficiency.
• Sandbag Lunges: Tomas was 00:18 slower than average in the sandbag lunges segment. This indicates a potential lack of strength and endurance in the lower body. Incorporating strength training exercises such as squats, lunges, and deadlifts can help to improve these areas. Also, practicing with the specific weight and movement of the sandbag lunge can enhance performance in this segment.

Race Strategies

Tomas should consider implementing the following strategies to improve his race performance:

• Warm-up: A proper warm-up before the race can help to prevent a slow start, allowing Tomas to begin each segment at an optimal pace.
• Pacing: Tomas should focus on maintaining a steady, sustainable pace throughout the race, rather than starting slow and having to catch up. This can be achieved through regular pace training.
• Rest and Recovery: To reduce Roxzone times, Tomas should focus on efficiently using the time between segments for rest and recovery. This may involve controlled breathing techniques and dynamic stretching.
• Strength Training: Given Tomas's runner profile, incorporating more strength training into his routine can help to enhance his performance in the strength-based segments of the race.