Overall Performance
Hannes Cerny had a strong performance in the 2019 Wien Hyrox race. He achieved an overall rank of 19, placing him in the top 6% of 292 athletes. In his age group (35-39), he ranked 3rd out of 63 athletes, putting him in the top 4%. His overall time was 01:16:01, with a total running time of 00:48:21, which was 11:01 slower than average.
In terms of specific splits, Hannes performed particularly well in Running 1, Sled Push, Running 3, Burpees Broad Jump, Rowing, Farmers Carry, and Sandbag Lunges, with times faster than average. However, he struggled in Running 2, Ski Erg, Running 7, and Running 8, where he lost significant time compared to the average.
Based on his splits, it appears that Hannes has a stronger profile in strength-based exercises, as he performed well in Sled Push, Burpees Broad Jump, Farmers Carry, and Sandbag Lunges. However, his running times were slower than average, indicating a need for improvement in his running performance.
Segments to Improve
1. Running 2 (00:04:48): Hannes lost 19 seconds compared to the average time in this segment. To improve his running performance, he should focus on interval training and tempo runs. Interval training involves alternating between high-intensity sprints and recovery periods, which can improve speed and endurance. Tempo runs involve running at a comfortably hard pace for an extended period, which can improve race pace and cardiovascular fitness.
2. Ski Erg (00:04:27): Hannes lost 14 seconds compared to the average time in this segment. To improve his performance on the Ski Erg, he should focus on building upper body strength and endurance. Exercises such as rowing, kettlebell swings, and battle ropes can help improve his overall cardiovascular fitness and muscular endurance.
3. Running 7 (00:09:57): Hannes lost 5 minutes and 6 seconds compared to the average time in this segment. To improve his running endurance, he should incorporate long-distance runs into his training routine. Gradually increasing the distance of his runs will help improve his cardiovascular fitness and endurance. Additionally, interval training and hill sprints can help improve his speed and stamina.
4. Running 8 (00:06:22): Hannes lost 1 minute compared to the average time in this segment. To improve his running performance in the later stages of the race, he should focus on building muscular endurance and mental toughness. Incorporating exercises such as lunges, squats, and step-ups into his training routine can help strengthen his leg muscles and improve his overall endurance.
Strategies
- Pacing: Hannes should focus on pacing himself evenly throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can hinder his overall performance. By finding a comfortable pace and maintaining it throughout the race, he can optimize his performance and minimize time lost.
- Transition Efficiency: Hannes should work on improving his transition times between exercises. By practicing the specific transitions in his training, he can minimize the time spent in the Roxzone and maximize his overall efficiency in the race.
- Strength Training: Hannes should continue to focus on strength training to maintain his strong performance in strength-based exercises. Incorporating exercises such as deadlifts, squats, and kettlebell swings into his training routine can help improve his overall strength and power.
- Running Training: Hannes should prioritize his running training to improve his running performance. This can include interval training, tempo runs, long-distance runs, and hill sprints. By incorporating a variety of running workouts into his training routine, he can improve his speed, endurance, and overall running performance.
Overall, Hannes Cerny had a strong performance in the 2019 Wien Hyrox race. While he excelled in strength-based exercises, there is room for improvement in his running performance. By focusing on specific training strategies and techniques, he can enhance his overall performance and continue to achieve success in future races.