Overall Performance
Mirjam Jessen performed well in the Hyrox race in Wien, finishing with an overall time of 01:54:09 and achieving an overall rank of 19 out of 72 athletes (top 26% of the field). In her age group (30-34), she ranked 7 out of 23 athletes (top 30%). Her total running time of 00:46:37 was 07:40 faster than the average for her finish time, indicating strong running ability.
Mirjam's best running lap was 00:04:33, which was 01:11 faster than the average for her finish time. This demonstrates her proficiency in running and suggests that she has a runner profile. However, there is room for improvement in other segments of the race.
Segments to Improve
1. Sled Pull: Mirjam's time of 00:16:07 in the Sled Pull was 08:15 slower than the average for her finish time. To improve in this segment, she should focus on increasing her strength and power. Specific exercises that can help improve performance in the Sled Pull include deadlifts, squats, and sled pulls. She should also work on her technique and form, ensuring that she maintains a strong and stable position while pulling the sled.
2. Sled Push: Mirjam's time of 00:06:41 in the Sled Push was 02:43 slower than the average for her finish time. To improve in this segment, she should focus on improving her overall fitness and explosiveness. Exercises such as sled pushes, sprints, and plyometric drills can help improve her power and speed. She should also work on her technique, ensuring that she maintains a low and powerful stance while pushing the sled.
3. Wall Balls: Mirjam's time of 00:08:42 in the Wall Balls was 02:29 slower than the average for her finish time. To improve in this segment, she should focus on improving her upper body strength and endurance. Exercises such as wall balls, shoulder presses, and push-ups can help improve her strength and endurance in this movement. She should also work on her technique, ensuring that she maintains proper form and uses her legs and core effectively.
4. Farmers Carry: Mirjam's time of 00:04:05 in the Farmers Carry was 01:10 slower than the average for her finish time. To improve in this segment, she should focus on improving her grip strength and overall strength. Exercises such as farmers carries, deadlifts, and pull-ups can help improve her grip strength and overall strength. She should also work on her technique, ensuring that she maintains a strong and stable position while carrying the weights.
5. Sandbag Lunges: Mirjam's time of 00:07:34 in the Sandbag Lunges was 00:57 slower than the average for her finish time. To improve in this segment, she should focus on improving her lower body strength and endurance. Exercises such as lunges, squats, and step-ups can help improve her lower body strength and endurance. She should also work on her technique, ensuring that she maintains proper form and stability while performing the lunges.
Strategies
- Mirjam should focus on maintaining a consistent pace throughout the race, paying attention to her splits and ensuring that she doesn't start too fast and burn out later on.
- She should strategize her transitions in the roxzone to minimize time spent resting or transitioning between exercises.
- Mirjam should also work on mental preparation and develop strategies to overcome fatigue and push through challenging segments of the race.
- It is important for her to develop a balanced training routine that includes both strength and endurance training to improve overall performance in all segments of the race.