Overall Performance
Susanna Knorr had a strong performance in the 2019 Hannover Hyrox race, finishing in 6th place overall out of 137 athletes and 2nd place in her age group (25-29). This places her in the top 4% of all athletes and top 8% in her age group. Her overall time was 01:17:47, with a total running time of 00:38:12, which was 00:57 faster than the average for her finish time.
Susanna's running performance was particularly impressive, with a total running time of 00:38:12, which was 00:57 faster than average. This indicates that she has a strong running profile and should continue to focus on her running training to maintain and improve her performance.
Segments to Improve
Based on the splits analysis, the segments where Susanna lost the most time were Wall Balls, Sandbag Lunges, Sled Pull, and Farmers Carry. These segments should be the focus of her training to improve her performance in future races.
1. Wall Balls: Susanna's time of 00:06:33 was 02:37 slower than the average. To improve this segment, she should focus on improving her upper body strength and endurance. Incorporating exercises such as shoulder presses, push-ups, and medicine ball throws into her training routine can help improve her performance in Wall Balls.
2. Sandbag Lunges: Susanna's time of 00:04:37 was 00:35 slower than the average. To improve this segment, she should focus on building strength and stability in her legs and core. Exercises such as lunges, squats, and planks can help improve her performance in Sandbag Lunges.
3. Sled Pull: Susanna's time of 00:05:36 was 00:32 slower than the average. To improve this segment, she should focus on improving her overall strength, particularly in her upper body and legs. Incorporating exercises such as deadlifts, rows, and sled pushes into her training routine can help improve her performance in Sled Pull.
4. Farmers Carry: Susanna's time of 00:02:26 was 00:20 slower than the average. To improve this segment, she should focus on improving her grip strength and overall endurance. Exercises such as farmer's carries, kettlebell swings, and pull-ups can help improve her performance in Farmers Carry.
Strategies
To improve overall performance in future races, Susanna should consider the following strategies:
1. Pacing: Susanna should ensure she maintains a consistent and sustainable pace throughout the race. Going out too fast can lead to fatigue later on, while starting too slow can result in wasted time. It is important for her to find the right balance and pace herself accordingly.
2. Transition Time: Susanna should work on improving her transition time between segments in the Roxzone. This can be achieved through improving her overall fitness and practicing quick and efficient transitions during training sessions.
3. Mental Preparation: Susanna should focus on developing mental toughness and resilience to push through fatigue and challenging segments. This can be achieved through visualization exercises, positive self-talk, and setting small goals throughout the race.
4. Nutrition and Hydration: Susanna should pay attention to her nutrition and hydration leading up to and during the race. Proper fueling and hydration can significantly impact performance and endurance.
By implementing these strategies and focusing on improving the identified segments, Susanna can continue to excel in future Hyrox races and achieve even better results.