Overall Performance
Benjamin Nezmah had a strong performance in the 2018 Wien Hyrox race, finishing with an overall rank of 17 out of 53 athletes, placing him in the top 32% of participants. In his age group (U24), he achieved a rank of 4 out of 12 athletes, putting him in the top 33%. His overall time was 01:18:29, with a total running time of 00:41:59, which was 03:27 slower than the average for his finish time. His best running lap was 00:04:27.
Based on the splits analysis, Benjamin showed areas of strength in the Ski Erg, Sled Push, Burpees Broad Jump, Rowing, Sandbag Lunges, Wall Balls, and Roxzone, where he performed faster than the average. However, there were also areas where he lost time compared to the average, including Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, Sled Pull, Farmers Carry, and the Best Lap.
Segments to Improve
1. Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7: Benjamin consistently lost time in these running segments compared to the average. To improve his running performance, he should focus on specific training strategies and techniques:
- Interval Training: Incorporate interval training into his running routine, including speed intervals and hill sprints, to improve his speed and endurance.
- Tempo Runs: Include regular tempo runs to improve his pacing and ability to sustain a faster pace over longer distances.
- Strength Training for Runners: Incorporate strength training exercises that target the muscles used in running, such as squats, lunges, and calf raises, to improve power and efficiency.
2. Sled Pull and Farmers Carry: Benjamin lost significant time in these strength-based segments. To improve his performance in these areas, he should focus on:
- Grip Strength Training: Incorporate exercises that specifically target grip strength, such as farmer's walks and deadlifts, to improve his ability to hold onto and control the sled or weights during these segments.
- Functional Strength Training: Include exercises that mimic the movements required in the sled pull and farmers carry, such as kettlebell swings and bent-over rows, to improve his overall strength and power.
Strategies
- Pacing: Benjamin should focus on maintaining a consistent and sustainable pace throughout the race. It is important to avoid starting too fast and burning out early, as well as to avoid pacing too conservatively and losing time.
- Transitions: To improve his overall race time, Benjamin should aim to minimize the time spent in the Roxzone. This can be achieved by improving his overall fitness and transitioning quickly between exercises.
- Mental Preparation: Benjamin should develop mental strategies to stay focused and motivated during the race. This can include visualization techniques, positive affirmations, and setting small goals throughout the race to maintain motivation and push through challenging moments.
By implementing these specific training strategies and techniques, Benjamin Nezmah can improve his performance in the identified areas and continue to excel in future Hyrox races.