Kraatz Frauke Hyrox Result

Overall Performance

Frauke Kraatz had a strong performance in the 2018 Essen Hyrox race, finishing with an overall time of 01:41:56. She achieved an impressive overall rank of 43, placing her in the top 19% of 225 athletes. In her age group (35-39), she performed even better, ranking 7th out of 48 athletes, which is in the top 14%.

One standout aspect of Frauke's performance was her total running time, which was 00:47:12. This was 01:57 faster than the average running time for athletes in her finish time range. This indicates that Frauke has a strong running profile and excelled in the running segments of the race.

Segments to Improve

Despite her strong overall performance, there were a few segments where Frauke lost significant time compared to the average. These segments include:

1. Burpees Broad Jump: Frauke completed this segment in 00:08:52, which was 01:49 slower than the average time. To improve in this segment, she should focus on increasing her strength and power output. Specifically, she can incorporate exercises such as plyometric training, explosive push-ups, and broad jumps into her training routine. Additionally, practicing efficient form and technique during burpees will help reduce time lost in this segment.

2. Wall Balls: Frauke completed this segment in 00:07:04, which was 01:31 slower than the average time. To improve in this segment, she should work on increasing her upper body and core strength, as well as improving her overall endurance. Exercises such as wall ball throws, squats, and medicine ball slams can help improve her performance in this segment. Additionally, focusing on maintaining a consistent pace and efficient form during wall balls will be beneficial.

3. Farmers Carry: Frauke completed this segment in 00:03:57, which was 01:20 slower than the average time. To improve in this segment, she should prioritize grip strength and overall upper body strength. Exercises such as farmer's carries, deadlifts, and pull-ups can help improve her performance in this segment. Additionally, practicing efficient form and technique during the farmers carry will help reduce time lost.

4. Sled Pull: Frauke completed this segment in 00:07:49, which was 00:52 slower than the average time. To improve in this segment, she should focus on building lower body strength and power. Exercises such as sled pulls, squats, and lunges can help improve her performance in this segment. Additionally, practicing efficient form and technique during the sled pull will be beneficial.

Strategies

To improve overall performance in future races, Frauke should consider the following strategies:

1. Pacing: Frauke should work on finding a balance between maintaining a consistent pace throughout the race and pushing herself to perform at her best. It is important to avoid starting too fast and burning out early, as well as to avoid starting too slow and losing time. Developing a race strategy that allows for a strong start, a steady middle, and a strong finish will help optimize performance.

2. Transitions: Frauke should focus on improving her transition time between segments, as this can significantly impact overall race performance. By practicing efficient transitions and minimizing rest time, she can gain an advantage over her competitors. Incorporating interval training and circuit training into her training routine can help improve her transition speed and overall fitness.

3. Specific Training: Based on the analysis of her performance, Frauke should tailor her training to address her weaker segments. This includes focusing on exercises and drills that target the muscles and skills required for the Burpees Broad Jump, Wall Balls, Farmers Carry, and Sled Pull. By dedicating specific training sessions to these segments, Frauke can improve her performance and reduce time lost.

4. Mental Preparation: In addition to physical training, Frauke should also focus on mental preparation for future races. Developing mental toughness, focus, and resilience will help her push through challenges and maintain a positive mindset during the race. Incorporating visualization techniques, positive affirmations, and goal-setting into her training routine can help improve her mental game.

By implementing these strategies and focusing on targeted training for improvement areas, Frauke can continue to excel in future Hyrox races and improve her overall performance.