Overall Performance
Malte Schubbe had a strong performance in the 2018 Hamburg HYROX race, finishing with an overall rank of 182 out of 697 athletes, which places him in the top 26% of all participants. In his age group (U24), he performed even better, ranking 16th out of 82 athletes, placing him in the top 19%.
In terms of overall time, Malte completed the race in 01:31:44. His total running time of 00:42:16 was particularly impressive, as it was 01:31 faster than the average. This suggests that Malte has a strong running profile and should focus on maintaining and improving his running abilities.
Segments to Improve
Despite his strong overall performance, there are several segments where Malte lost time and could benefit from improvement. These segments include Wall Balls, Sandbag Lunges, Sled Pull, Rowing, Roxzone, and Farmers Carry.
To improve performance in Wall Balls, Malte should focus on enhancing his upper body strength and endurance. Specific exercises such as shoulder presses, push-ups, and wall sit-ups can help build the necessary strength for this segment. Additionally, practicing proper form and technique, specifically in terms of pacing and breathing, can help optimize performance.
For the Sandbag Lunges segment, Malte should work on improving his lower body strength and stability. Exercises such as squats, lunges, and deadlifts can help build leg strength and improve stability. Focusing on maintaining proper form and balance throughout the lunges will also be important for maximizing efficiency and minimizing time lost.
In the Sled Pull segment, Malte should aim to increase his overall strength and power. Exercises such as deadlifts, rows, and sled pushes can help build the necessary strength and power for this segment. Additionally, working on grip strength through exercises like farmer's walks and hanging from a bar can aid in improving performance.
Improving performance in the Rowing segment will require Malte to focus on increasing his aerobic endurance and improving his rowing technique. Incorporating rowing intervals and longer steady-state rowing sessions into his training routine can help build endurance. Additionally, practicing proper rowing technique, including maintaining a strong and efficient stroke, will contribute to improved performance.
To improve performance in the Roxzone segment, Malte should focus on improving his overall fitness and transition time. Incorporating interval training and circuit training into his routine can help improve his overall fitness level. Additionally, practicing efficient transitions between exercises during training sessions will help optimize performance in the Roxzone.
For the Farmers Carry segment, Malte should work on improving his grip strength and overall upper body strength. Exercises such as farmer's walks, deadlifts, and pull-ups can help build grip strength and upper body strength. Additionally, focusing on maintaining proper posture and balance during the carry will aid in improving performance.
Strategies
To improve overall race performance, Malte should consider implementing the following strategies:
1. Pacing: While Malte demonstrated strong running abilities, it is important to maintain a consistent pace throughout the race. Avoid starting too fast and burning out early in the race. Practice pacing strategies during training sessions to develop a sense of optimal race pace.
2. Strategy in Compromised Running Scenarios: In segments where running may be compromised, such as the Sandbag Lunges and Farmers Carry, it is important to maintain a steady and efficient pace. Focus on maintaining proper form and minimizing time spent transitioning between exercises.
3. Mental Preparation: Mental preparation is crucial for maintaining focus and motivation during the race. Develop mental strategies, such as visualization and positive self-talk, to stay motivated and push through challenging segments.
4. Training Variety: Incorporate a variety of training exercises and techniques to improve overall fitness and prepare for the different segments of the race. This can include strength training, interval training, and endurance training.
By implementing these strategies and focusing on improving specific segments, Malte can continue to enhance his performance and achieve even better results in future races.