Overall Performance
Thilo Schmalkoke performed exceptionally well in the 2019 Frankfurt Hyrox race. With an overall rank of 19, he placed in the top 21% of 89 athletes. In his age group (45-49), he ranked 2nd, placing in the top 33% of 6 athletes. His overall time of 01:17:42 was impressive, and his total running time of 00:37:18 was 00:55 faster than the average.
Thilo's best running lap was completed in 00:04:04, which was 00:05 faster than the average. This indicates that he has a strong running ability. His splits analysis reveals that he consistently performed better than the average in most segments, showcasing his well-rounded skills.
Segments to Improve
1. Sled Push: Thilo's time in the Sled Push segment was 01:43 slower than the average. To improve this segment, he should focus on building strength and power in his lower body. Exercises such as squats, lunges, and deadlifts will help him develop the necessary muscular endurance and explosiveness. Additionally, practicing proper technique and form during the sled push, ensuring that he engages his glutes and pushes through his legs, will aid in improving his time.
2. Sled Pull: Thilo's time in the Sled Pull segment was 01:13 slower than the average. Similar to the Sled Push, he should prioritize lower body strength and power development. Incorporating exercises like Romanian deadlifts, step-ups, and calf raises will strengthen the muscles needed for an efficient sled pull. Focus on maintaining a strong and stable posture while pulling, engaging the back and legs, to improve performance.
3. Wall Balls: Thilo's time in the Wall Balls segment was 01:08 slower than the average. To enhance his performance in this segment, he should concentrate on improving his upper body strength and endurance. Exercises such as shoulder presses, push-ups, and kettlebell swings will help him build the necessary strength. Additionally, practicing the correct technique of the wall ball movement, including a full squat and explosive throw, will aid in improving his time.
Strategies
1. Pacing: Thilo's performance indicates that he has a well-balanced profile, excelling in both running and strength segments. However, he could benefit from analyzing his pacing strategy to ensure he maintains a consistent speed throughout the race. Avoiding starting too fast and burning out early or starting too slow and losing valuable time can significantly impact overall performance. Utilize training sessions to practice maintaining a steady pace and adjusting it based on the segment requirements.
2. Transition Efficiency: Thilo's Roxzone time was 01:03 faster than the average. This suggests that he efficiently transitioned between exercises. To further enhance his race performance, he should continue to focus on improving his overall fitness level and decreasing transition times. Incorporating HIIT (High-Intensity Interval Training) sessions into his training routine will enhance his cardiovascular endurance and allow him to recover faster between exercises.
In conclusion, Thilo Schmalkoke demonstrated an impressive performance in the 2019 Frankfurt Hyrox race. His strengths lie in his running ability, as indicated by his faster-than-average total running time. To further improve his performance, he should focus on developing strength and power in his lower and upper body, specifically in the sled push, sled pull, and wall balls segments. By implementing the suggested training strategies and techniques, Thilo can continue to excel in future races and further improve his overall rank.