Schmidt Friedhelm Hyrox Result

Overall Performance

Friedhelm Schmidt delivered a commendable performance at the 2024 Stuttgart HYROX event. His overall rank placed him within the top 53% of competitors, and he ranked in the top 56% within his age group of 40-44. Notably, Friedhelm's total running time was 5:36 faster than the average, showcasing his strong running abilities. His pacing strategy seemed to be well-balanced, neither starting too fast nor too slow, as evidenced by his consistently faster running splits compared to the average. This indicates a runner profile with significant potential in strength segments. While his running prowess is evident, there is room for improvement in strength-based exercises and transitions.

Segments to Improve

• Wall Balls: Friedhelm completed this segment 5:43 slower than average, ranking at the 100th percentile. To improve, focus on:
  • Drills: Practice wall ball shots with progressive overload using lighter balls and gradually increasing weight.
  • Form: Ensure proper squat depth and explosive upward throw to improve efficiency.
  • Exercises: Incorporate thrusters and overhead squats to build strength and endurance.
• Burpees Broad Jump: With a time 1:36 slower than average, consider:
  • Drills: Perform burpee broad jumps in intervals, focusing on explosive power and minimizing transition time.
  • Form: Work on maintaining a consistent pace throughout the movement to prevent quick fatigue.
  • Exercises: Include plyometric exercises like box jumps and tuck jumps to enhance explosiveness.
• Sled Pull: This was 41 seconds slower than average. To improve:
  • Drills: Practice with varied sled weights to build pulling strength and endurance.
  • Form: Focus on maintaining a low center of gravity and consistent pulling rhythm.
  • Exercises: Strengthen back and leg muscles with exercises like deadlifts and bent-over rows.
• Sandbag Lunges: Although slightly slower than desired, improvements can be made by:
  • Drills: Perform lunges with added weight and varied distances to build endurance.
  • Form: Ensure knee alignment and core engagement to maintain balance.
  • Exercises: Incorporate weighted lunges and Bulgarian split squats.
• Roxzone: While faster than average, further gains can be achieved by:
  • Drills: Practice transitions between exercises to minimize downtime.
  • Form: Focus on mental readiness to quickly move between zones.
  • Exercises: High-intensity interval training (HIIT) to improve cardiovascular fitness and transition speed.
• Ski Erg: Improve this segment by:
  • Drills: Work on technique drills to optimize stroke efficiency.
  • Form: Ensure proper posture and full extension for maximum power output.
  • Exercises: Incorporate upper body strength exercises such as pull-ups and tricep dips.

Race Strategies

• Optimize Transition Times: Practice rapid transitions during training sessions to reduce Roxzone times and maintain momentum throughout the race.
• Strength-Endurance Balance: Given Friedhelm's strong running ability, focus on improving strength segments without compromising running performance. Incorporate compromised running drills post-strength exercises to simulate race conditions.
• Pacing Strategy: Maintain a steady pace in running segments while strategically allocating energy reserves for strength exercises. Avoid starting too fast to conserve energy for later stages.
• Mental Preparation: Enhance focus and mental resilience to tackle demanding segments such as Wall Balls and Burpees Broad Jump efficiently.