Edelmann Susanne Hyrox Result

Overall Performance

Susanne Edelmann had an impressive performance in the 2019 Hamburg HYROX race. She achieved an overall rank of 10, placing her in the top 1% of 774 athletes. In her age group (35-39), she ranked second out of 137 athletes, also in the top 1%. Her total race time was 01:17:35, with a total running time of 00:37:36, which was 01:19 faster than the average.

Susanne's best running lap was 00:04:21, showing her strength and speed in running. Her splits analysis reveals that she performed exceptionally well in Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Sandbag Lunges, consistently finishing faster than the average time by various margins ranging from 00:03 to 00:39.

Segments to Improve

1. Sled Pull: Susanne's time in the Sled Pull segment was 00:06:13, which was 01:12 slower than the average. To improve this segment, she should focus on building strength and power in her upper body and core. Specific exercises to improve her performance in the Sled Pull include:
- Deadlifts: Strengthening her posterior chain will help her generate more power in the pulling motion.
- Pull-ups: Developing upper body strength will assist in pulling the sled more efficiently.
- Planks and Russian twists: Strengthening her core will improve stability and control during the Sled Pull.

2. Roxzone: Susanne's time in the Roxzone was 00:06:20, which was 00:55 slower than the average. To improve her transition time and overall fitness, she should focus on improving her cardiovascular endurance and efficiency. Specific training strategies to enhance her Roxzone performance include:
- Interval training: Incorporate high-intensity interval training (HIIT) sessions to improve cardiovascular fitness and simulate the demands of quick transitions.
- Plyometric exercises: Include exercises like box jumps and burpees to improve explosiveness and agility during transitions.
- Circuit training: Create a circuit routine that includes exercises targeting different muscle groups, simulating the transitions between different stations.

3. Running 8: Susanne's time in Running 8 was 00:06:11, which was 00:41 slower than the average. To improve her running endurance and performance in longer distances, she should focus on specific running training. Training strategies to enhance her running performance include:
- Long-distance runs: Incorporate longer runs into her training routine to improve endurance and stamina.
- Tempo runs: Include tempo runs at a slightly faster pace than her race pace to improve her speed endurance.
- Hill repeats: Running uphill will help build leg strength and improve running economy.

4. Ski Erg: Susanne's time in the Ski Erg segment was 00:05:14, which was 00:27 slower than the average. To improve her performance in this segment, she should focus on developing her upper body strength and improving her technique on the Ski Erg. Specific exercises and techniques to enhance her Ski Erg performance include:
- Upper body strength training: Incorporate exercises like rowing, push-ups, and shoulder presses to build strength in her arms, shoulders, and back.
- Ski Erg technique drills: Work on maintaining proper form and technique on the Ski Erg, focusing on engaging the correct muscle groups and maximizing power output.

5. Burpees Broad Jump: Susanne's time in the Burpees Broad Jump segment was 00:04:56, which was 00:23 slower than the average. To improve her performance in this segment, she should focus on improving her explosiveness and technique in the broad jump. Specific exercises and techniques to enhance her Burpees Broad Jump performance include:
- Plyometric exercises: Incorporate exercises like box jumps, squat jumps, and tuck jumps to improve explosiveness and power in the legs.
- Broad jump technique drills: Practice proper form and technique for the broad jump, focusing on generating power from the legs and maintaining stability during the landing.

Strategies

- Pacing: Susanne should continue to maintain her strong pacing strategy, as evidenced by her consistent faster-than-average splits in most running segments. However, she should be cautious not to start too fast and risk burning out later in the race. Consistent pacing throughout the race will help her maintain her energy levels and perform at her best.
- Hybrid Training: Given Susanne's strong running performance, she should continue to focus on maintaining her running endurance and speed. However, she should also emphasize strength training to improve her performance in segments like the Sled Pull and Ski Erg. A well-rounded training approach that combines running, strength training, and HIIT sessions will help her excel in all aspects of the HYROX race.

Overall, Susanne Edelmann had an exceptional performance in the 2019 Hamburg HYROX race. By focusing on specific areas of improvement, such as the Sled Pull, Roxzone, Running 8, Ski Erg, Burpees Broad Jump, and Farmers Carry, and implementing the suggested training strategies and techniques, she can further enhance her performance and continue to excel in future races.