Overall Performance
Alexandra Plazanic had a strong performance in the 2019 Essen Hyrox race, finishing with an overall rank of 19 out of 70 athletes, placing her in the top 27% of participants. In her age group (45-49), she ranked 3rd out of 5 athletes, placing her in the top 60%. Her overall time was 01:43:41, with a total running time of 00:47:10, which was 03:48 faster than the average. Her best running lap was completed in 00:04:16.
Based on the splits analysis, Alexandra performed exceptionally well in the running segments, consistently finishing faster than the average time. Her running 1, running 2, running 3, running 4, running 5, running 6, and running 8 times were all faster than average, with a notable improvement of 01:10 in running 1 and 01:36 in running 8. This indicates that Alexandra has a strong running profile and should continue to train and focus on improving her running performance.
Segments to Improve
While Alexandra performed well in the running segments, there are several areas where she can make improvements. The segments with the most time lost were the sled pull, farmers carry, wall balls, rowing, and sled push.
To improve in the sled pull, Alexandra should focus on increasing her overall strength and power. Exercises such as deadlifts, squats, and lunges can help improve her leg and core strength, which are essential for the sled pull. Additionally, practicing sled pulls specifically during training sessions will help improve her technique and efficiency in this segment.
For the farmers carry, Alexandra should work on improving her grip strength and endurance. Incorporating exercises such as farmer's walks, forearm curls, and grip strengtheners into her training routine will help her develop the necessary strength and endurance to perform better in this segment.
In the wall balls segment, Alexandra should focus on improving her upper body and leg strength, as well as her coordination. Exercises such as squats, lunges, overhead presses, and medicine ball throws can help her develop the necessary strength and coordination for this segment.
In the rowing segment, Alexandra should work on improving her rowing technique and overall endurance. Incorporating rowing intervals and workouts into her training routine will help her improve her rowing efficiency and endurance.
Lastly, in the sled push segment, Alexandra should focus on improving her overall strength and power. Exercises such as push-ups, planks, and sled pushes can help improve her upper body and core strength, which are essential for this segment.
Strategies
During the race, Alexandra should focus on maintaining a steady pace and not pushing too hard too early. It is important for her to manage her energy and effort throughout the race to avoid burning out. She should also pay attention to her transitions in the roxzone and aim to minimize the time spent there. Improving overall fitness and transition time will benefit her performance in this segment.
Additionally, Alexandra should utilize her strengths in the running segments to gain an advantage over her competitors. She should aim to push the pace and make up time in these segments, as she has proven to be faster than the average in running.
Overall, Alexandra Plazanic had a strong performance in the 2019 Essen Hyrox race, with notable strengths in the running segments. By focusing on improving specific areas such as the sled pull, farmers carry, wall balls, rowing, and sled push, she can further enhance her performance and continue to excel in future races.