Horsthemke Alexander Hyrox Result

Overall Performance

Alexander Horsthemke performed well in the 2019 Hannover Hyrox race, finishing with an overall rank of 83 out of 368 athletes (top 22%) and ranking 11th out of 64 athletes in his Age Group (top 17%). His overall time was 01:25:34, and his total running time was 00:39:45, which was 01:46 faster than the average.

Based on the splits analysis, Alexander's best running lap was 00:04:42, and his overall running performance was strong, with a total running time that was faster than average. He also performed well in the sled push, sled pull, burpees broad jump, rowing, sandbag lunges, and running segments 3, 4, 5, 6, and 7.

Segments to Improve

1. Wall Balls: Alexander's time of 00:08:56 for wall balls was 02:23 slower than average. To improve performance in this segment, he should focus on building strength and endurance in his upper body and core. Specific exercises to incorporate into his training routine include medicine ball squats, wall ball throws, and overhead presses. Additionally, Alexander should work on his technique to optimize efficiency and minimize time wasted during the movement.

2. Roxzone: Alexander's roxzone time of 00:08:57 was 02:20 slower than average. To improve this segment, he should focus on improving his overall fitness and reducing transition time between exercises. Incorporating high-intensity interval training (HIIT) workouts into his training routine can help improve overall fitness and increase his ability to perform efficiently during transitions.

3. Best Lap: Although Alexander's best lap time was 00:04:42, which was slower than average by 00:14, it is still a strong performance. However, to further improve his best lap time, he should focus on increasing his speed and endurance through interval training and incorporating sprint workouts into his training routine.

4. Ski Erg: Alexander's time of 00:04:40 for the ski erg was 00:15 slower than average. To improve performance in this segment, he should focus on improving his technique and building strength in his upper body and core. Incorporating exercises such as rowing and kettlebell swings can help improve his overall strength and endurance for the ski erg.

5. Running 1: Alexander's time of 00:04:42 for running 1 was 00:14 slower than average. To improve his running performance, he should focus on increasing his speed and endurance through interval training and incorporating hill sprints into his training routine. Additionally, incorporating strength training exercises such as squats and lunges can help improve his leg strength and power.

6. Farmers Carry: Alexander's time of 00:02:29 for the farmers carry was 00:14 slower than average. To improve performance in this segment, he should focus on building grip strength and overall strength in his upper body and core. Incorporating exercises such as farmer's walks, deadlifts, and pull-ups can help improve grip strength and overall strength for the farmers carry.

Strategies

- Alexander should focus on pacing himself throughout the race to ensure consistent performance across all segments. It is important for him to maintain a steady and controlled effort level, avoiding going too fast in the early stages of the race.
- During transitions between exercises, Alexander should aim to minimize time spent in the roxzone by practicing efficient movement transitions and maintaining a sense of urgency.
- It is important for Alexander to listen to his body and adjust his effort level accordingly. If he feels fatigued during a particular segment, he should focus on maintaining good form and technique to conserve energy.
- Alexander should incorporate specific training sessions that mimic the demands of the Hyrox race, including intervals and circuits that combine running and strength exercises.
- Regular practice of the specific movements and exercises involved in the race, such as wall balls and sled pulls, will help Alexander improve his technique and overall performance.