Overall Performance
Astrid Lang performed well in the 2018 Stuttgart Hyrox race, finishing with an overall rank of 17 out of 77 athletes, which puts her in the top 22% of the field. In her age group (U24), she achieved a rank of 2 out of 8 athletes, which is in the top 25%. Her overall time was 01:47:12, with a total running time of 00:56:03, which is 03:20 slower than the average.
Astrid's best running lap was 00:05:13, which was 00:18 faster than the average. This indicates that she has good speed and endurance while running. However, her overall running time of 00:56:03 is slower than the average, suggesting that she may need to work on her running performance.
Segments to Improve
Based on the splits analysis, the segments where Astrid lost the most time were the Run Total, Wall Balls, Sled Pull, Farmers Carry, Running 8, Running 7, Running 6, Running 3, and Running 4. These segments should be the focus of her improvement efforts.
To improve the Run Total segment, Astrid should focus on improving her overall fitness and transition time. This can be achieved through regular interval training, hill sprints, and plyometric exercises to enhance her running speed and endurance. Additionally, she should work on optimizing her transition between exercises to minimize rest time and improve overall efficiency.
For the Wall Balls segment, Astrid should focus on building strength and improving her technique. She can incorporate exercises such as squats, lunges, and medicine ball throws to build lower body strength and power. It is also important for her to practice proper form and technique for the wall balls exercise to maximize efficiency and reduce time.
The Sled Pull segment also needs improvement, as Astrid was 01:18 slower than the average. To enhance her performance in this segment, she should incorporate strength training exercises such as deadlifts, lunges, and sled pushes into her training routine. It is crucial for her to develop lower body and core strength to improve her sled pulling ability.
In the Farmers Carry segment, Astrid was 01:07 slower than the average. To improve in this area, she should focus on building grip strength and upper body endurance. Exercises such as farmer's carries, pull-ups, and kettlebell swings can help develop the necessary strength and endurance for this segment.
Strategies
During the race, Astrid should focus on maintaining a steady pace and avoiding going out too fast in the beginning. It is important for her to pace herself throughout the race to ensure she has enough energy and endurance for the later segments.
She should also prioritize efficient transitions between exercises to minimize rest time and maximize overall performance. Practicing and refining her transition techniques during training can help her save valuable time during the race.
Additionally, Astrid should consider working on her mental preparation and strategy. Developing a positive mindset, setting goals, and visualizing success can all contribute to improved performance during the race.
Overall, Astrid's training should focus on improving her running performance, especially in segments where she lost the most time. By incorporating specific training strategies and techniques, such as interval training, strength exercises, and form corrections, she can enhance her overall performance in future races.