Overall Performance
Oliver Steeger had a solid performance in the 2019 Frankfurt Hyrox race, finishing with an overall rank of 120 out of 330 athletes, placing him in the top 36% of participants. In his age group (35-39), he ranked 20th out of 51 athletes, placing him in the top 39%. His overall time was 01:34:46, with a total running time of 00:44:53, which was 14 seconds slower than the average.
Steeger's best running lap time was 00:05:14, indicating good speed and endurance. However, his splits analysis highlights areas where he gained or lost time compared to the average. Notably, he lost time in the running 1 segment (00:27 slower), ski erg (00:23 slower), and sled pull (00:31 slower). On the other hand, he gained time in the sled push (01:00 faster), burpees broad jump (01:12 faster), and farmers carry (00:15 faster).
Segments to Improve
1. Roxzone: Steeger spent 00:09:38 in the roxzone, which was 01:43 slower than the average. To improve this segment, he should focus on improving his overall fitness and reducing his transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help him increase his overall fitness and improve his transition times.
2. Sandbag Lunges: Steeger took 00:06:38 to complete the sandbag lunges, which was 00:53 slower than the average. To improve this segment, he should focus on strengthening his legs and improving his endurance. Exercises such as lunges, squats, and step-ups can help him build leg strength. Additionally, incorporating long-distance running and interval training can improve his endurance for this specific segment.
3. Wall Balls: Steeger took 00:07:58 to complete the wall balls, which was 00:32 slower than the average. To improve this segment, he should focus on improving his upper body strength and coordination. Exercises such as medicine ball throws, push-ups, and shoulder presses can help him build upper body strength. Additionally, practicing proper form and technique for wall balls can help improve his efficiency in this exercise.
Strategies
1. Pacing: Based on Steeger's overall performance, it is important for him to find a balance between speed and endurance. While he had a good running lap time, he lost time in several segments, suggesting a potential pacing issue. To improve his race performance, he should focus on maintaining a consistent pace throughout the race, avoiding starting too fast and burning out later on.
2. Strength and Endurance Training: Steeger should focus on incorporating strength and endurance training into his regular workout routine. This will help him improve his overall fitness and perform better in segments that require strength, such as the sandbag lunges and wall balls. Including exercises that target both upper and lower body strength will be beneficial.
3. Transition Practice: To improve the roxzone segment, Steeger should practice quick transitions between exercises. This can be done by setting up a mock race scenario and timing his transitions. By practicing efficient transitions, he can reduce the time spent in the roxzone and improve his overall race time.
Overall, Oliver Steeger had a solid performance in the 2019 Frankfurt Hyrox race. To further improve his performance, he should focus on improving his overall fitness, specifically targeting his transition time and areas where he lost time compared to the average. By incorporating specific training strategies, exercises, and race strategies, Steeger can enhance his performance and achieve better results in future races.