Hahn Hilmar Hyrox Result

Overall Performance

Hilmar Hahn delivered a commendable performance in the 2024 Singapore National Stadium Hyrox race, finishing with an overall rank of 183, placing him in the top 13% of 1325 athletes. In his age group (35-39), he ranked 38th, putting him in the top 12% of 296 competitors. His overall time was 01:26:56.

From the data, it's clear that Hilmar has a hybrid profile with a slight edge in strength exercises over running. His total running time was 00:44:18, which is 00:38 slower than the average, indicating that running might be an area needing more focus. However, his strength performance, especially in the Sled Pull and Burpees Broad Jump, was significantly better than average. His pacing was consistent after a slower start, with improved performance in the middle running segments (Running 3 and Running 4).

Segments to Improve

• Roxzone (00:09:03, 93rd Percentile Rank):

  Hilmar spent 02:11 longer than average in the Roxzone, suggesting that transitions were a major time sink. Improving transition efficiency can significantly enhance overall performance.

  • Drills and Techniques: Practice quick transitions between different exercises. Set up a mock race environment to train movement efficiency from one station to another.
  • Specific Exercises: Agility drills like ladder runs, cone drills, and shuttle runs to improve quick direction changes and body control.
• Total Running Time (00:44:18):

  Hilmar's running was slightly slower than average. Improving running endurance and speed will help cut down his overall time.

  • Drills and Techniques: Incorporate interval training with a focus on high-intensity sprints followed by rest periods to build speed and endurance.
  • Specific Exercises: Tempo runs and long-distance endurance runs to build stamina and maintain a steady pace.
• Sandbag Lunges (00:05:07, 55th Percentile Rank):

  While not significantly off, there’s room for improvement in efficiency and form during lunges.

  • Drills and Techniques: Focus on perfecting lunge form with controlled movements, ensuring proper posture and balance.
  • Specific Exercises: Weighted lunges and step-ups to enhance lower body strength and stability.
• Wall Balls (00:06:08, 38th Percentile Rank):

  Despite being faster than average, optimizing the wall ball segment can contribute to a more efficient race time.

  • Drills and Techniques: Practice high-repetition wall ball sets to build endurance and improve throw efficiency.
  • Specific Exercises: Medicine ball throws and squats to build explosive power in the legs and shoulders.

Race Strategies

• Start Pacing: Work on pacing strategies to avoid a slow start. Consider practicing negative splits, where the second half of the run is faster than the first half.
• Focus on Transitions: Allocate specific training sessions focused on quick transitions to cut down time in the Roxzone.
• Strength-Endurance Balance: Maintain a balance between strength and running training. Given Hilmar’s slight strength advantage, integrating more running workouts could optimize his hybrid capabilities.
• Compromised Running Drills: Simulate race conditions by performing a strength exercise followed immediately by a running segment to mimic the fatigue and recovery transition.