Overall Performance
Franziska Göbel had a strong performance in the 2019 Frankfurt Hyrox race, finishing with an overall rank of 15 out of 330 athletes, which puts her in the top 4% of the field. In her age group (25-29), she achieved a rank of 4 out of 62 athletes, placing her in the top 6%. Her overall time was 01:22:31, with a total running time of 00:45:57, which is 04:09 slower than the average for her finish time.
Franziska's best running lap was 00:05:05, showing her capability for speed and efficiency in running segments.
Segments to Improve
Based on the splits analysis, the segments where Franziska lost the most time were: Run Total, Running 5, Best Lap, Running 6, Burpees Broad Jump, Running 7, Running 1, Running 3, Running 4, and Running 8.
To improve her performance in these segments, Franziska should focus on specific training strategies and techniques:
1. Running: Franziska's total running time was slower than the average for her finish time. She should prioritize improving her running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training can help her increase her overall running fitness. Additionally, working on her running form and technique can also contribute to improved performance.
2. Burpees Broad Jump: This segment was slower than average for Franziska. To improve her performance, she can focus on building strength and power in her legs and core. Exercises such as squats, lunges, box jumps, and plyometric exercises can help improve her explosive power and speed in this movement.
3. Sled Pull: While Franziska performed well in this segment, she can still work on improving her time. Incorporating exercises that target the muscles used in sled pulling, such as deadlifts, rows, and hip thrusts, can help improve her strength and power in this movement.
4. Roxzone: Although Franziska's roxzone time was faster than average, she can further improve her transition time by focusing on improving her overall fitness and efficiency. Incorporating circuit training, functional movements, and practicing quick transitions during her training can help her become more efficient in the roxzone.
Strategies
To enhance her performance during the race, Franziska can implement the following strategies:
1. Pacing: Franziska should focus on maintaining a consistent and sustainable pace throughout the race. Avoiding starting too fast and burning out early or starting too slow and losing valuable time can help her achieve a more optimal performance.
2. Prioritize Strength and Endurance: As Franziska's total running time was slower than average, she should prioritize training her running to improve her overall fitness and endurance. This can be achieved through targeted running workouts and incorporating strength training exercises to improve her overall running performance.
3. Focus on Transitions: Since Franziska's roxzone time was faster than average, she should continue to prioritize quick and efficient transitions between exercise stations. Practicing quick transitions during training and developing a smooth and efficient routine can help save valuable time during the race.
In conclusion, Franziska Göbel had a strong performance in the 2019 Frankfurt Hyrox race. To further enhance her performance, she should focus on improving her running speed and endurance, as well as targeting specific segments where she lost time. By implementing the suggested training strategies, techniques, and race strategies, Franziska can continue to improve her performance in future races.