Zibert Alexandra Hyrox Result

Overall Performance:

Alexandra Zibert demonstrated a strong performance in the 2024 Madrid HYROX within the 45-49 age group, finishing in the top 22% of all athletes and the top 20% of her age group. Her overall time was 01:44:22, with a notable total running time of 00:48:08, which was 05:09 faster than average. This indicates Alexandra has a solid running foundation, outperforming many competitors in these segments. However, her performance in strength-focused exercises, particularly the Sandbag Lunges, Sled Pull, and Wall Balls, suggests room for improvement. Alexandra started the race slower than average in Running 1 but quickly picked up pace, indicating a potential strategy to conserve energy for later stages. Her profile leans more towards a runner, given her total running time performance, suggesting a need to focus more on strength training to achieve a more balanced athlete profile.

Segments to Improve:

• Sandbag Lunges: Alexandra's performance in Sandbag Lunges was significantly slower than average, indicating a need for specific strength and endurance training in the lower body. Incorporating exercises like weighted lunges, step-ups, and squats into her routine can build strength. Additionally, practicing lunges with increasing distances and weights can help improve her endurance and speed in this segment.
• Sled Pull: To improve her Sled Pull time, Alexandra should focus on building her posterior chain strength. Deadlifts, kettlebell swings, and pull-through exercises can be beneficial. Implementing sled pull drills, varying the weight and speed, can also directly enhance performance in this specific segment.
• Wall Balls: The slower time suggests a need for improved upper body strength and coordination. Wall Ball shots practice with varying weights and heights, combined with exercises like thrusters, push presses, and med ball slams, can increase power and efficiency in this exercise.
• Roxzone: Alexandra's transition times could be improved. This indicates a need for enhanced overall fitness and smoother transitions between exercises. Circuit training that mimics race day transitions and focuses on quick recovery and the immediate uptake of the next exercise can help reduce Roxzone time.

Race Strategies:

• Pacing: Given Alexandra's strong running ability but slower start in the first running segment, it's advisable to maintain a consistent pace from the start but be cautious not to overextend in the initial stages. A slight increase in pace in the first run could lead to better overall energy distribution.
• Strength Training Focus: As Alexandra has a natural inclination toward running, incorporating more strength-focused sessions into her training, particularly targeting weaknesses identified in the race, will help balance her athletic profile. This includes not only lifting heavier but also incorporating high-intensity functional training that mimics race conditions.
• Transitions: Practicing transitions between running and strength exercises can reduce Roxzone time. This includes setting up mock transition zones in training sessions to minimize rest time and optimize movement between exercises.
• End-of-Race Strategy: Given Alexandra's ability to finish strong (as seen in her last running segment being significantly faster), ensuring she reserves enough energy for a powerful finish can help her overtake competitors in the closing stages of the race. This may involve strategic energy conservation during middle segments where she is already performing well above average.

By focusing on these improvements and strategies, Alexandra Zibert can leverage her running strengths while elevating her performance in strength-focused segments, potentially leading to even higher placements in future HYROX races.