Overall Performance
Susanne Jung had a solid performance in the 2019 Nürnberg Hyrox race, finishing with an overall time of 01:53:11. She achieved an overall rank of 56, placing her in the top 23% of 243 athletes. In her age group (40-44), she ranked 10th out of 33 athletes, placing her in the top 30%.
Susanne's total running time was 00:57:47, which was 02:42 slower than the average for her finish time. Her best running lap was 00:05:06, which was an impressive 00:49 faster than the average. This indicates that Susanne performed well in the running segments of the race.
Segments to Improve
1. Roxzone (00:12:57): Susanne lost the most time in the Roxzone, spending 03:38 longer than the average. To improve in this segment, she should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts can help improve her cardiovascular endurance, allowing her to recover faster during transitions.
2. Burpees Broad Jump (00:11:21): Susanne lost 03:07 more than the average in this segment. To improve here, she can focus on increasing her upper body and core strength. Exercises such as push-ups, planks, and burpees can help improve her strength and power, leading to faster and more efficient burpees.
3. Running 8 (00:09:03): Susanne was 00:39 slower than the average in this running segment. To improve her running performance, she should focus on increasing her endurance and speed. Incorporating interval training, tempo runs, and hill repeats into her training routine can help improve her running efficiency and speed.
4. Running 4 (00:07:39): Susanne was 00:31 slower than the average in this running segment. To improve her running performance, she can work on increasing her leg strength and endurance. Incorporating exercises such as squats, lunges, and plyometric exercises can help improve her running performance and speed.
5. Running 5 (00:07:41): Susanne was 00:20 slower than the average in this running segment. Similar to the previous suggestion, she should focus on increasing her leg strength and endurance. Incorporating exercises such as hill sprints, stair running, and interval training can help improve her running speed and endurance.
6. Wall Balls (00:06:31): Susanne was 00:16 slower than the average in this segment. To improve her performance in wall balls, she should focus on improving her lower body and core strength. Exercises such as squats, lunges, and medicine ball exercises can help improve her power and accuracy in wall balls.
7. Running 3 (00:07:11): Susanne was 00:12 slower than the average in this running segment. To improve her running performance in this segment, she can focus on increasing her speed and endurance. Incorporating fartlek runs, tempo runs, and interval training can help improve her running efficiency and speed.
Strategies
1. Pacing: Susanne should ensure that she maintains a consistent pace throughout the race. It is important not to start too fast and burn out early on. Pacing herself evenly can help her maintain energy levels and perform consistently in each segment.
2. Transitions: Susanne should work on improving her transition time between segments. This can be achieved by practicing quick and efficient movements during training. Simulating transitions during workout sessions can help her become more comfortable and efficient during the actual race.
3. Strength Training: Susanne should continue to prioritize strength training in her workouts. Increasing her overall strength, particularly in the upper body and core, will help improve her performance in strength-focused segments such as the Burpees Broad Jump and Wall Balls.
4. Endurance Training: To improve her overall running performance, Susanne should focus on increasing her endurance. Incorporating long runs, interval training, and hill repeats into her training routine will help improve her stamina and speed during the running segments of the race.
By implementing these strategies and focusing on the identified areas of improvement, Susanne can enhance her performance in future Hyrox races and continue to achieve better results.