Overall Performance
Alexandra Schmied had a strong performance in the Hyrox race in Wien, finishing with an overall rank of 60, which places her in the top 20% of 292 athletes. In her age group (U24), she ranked 15th, which is in the top 37% of 40 athletes. Her overall time was 01:41:13, with a total running time of 00:48:31. Her total running time was 01:30 faster than the average for her finish time, indicating that she has a strong running profile.
Segments to Improve
1. Sled Pull: Alexandra lost 03:59 compared to the average time for this segment. To improve her performance in the Sled Pull, she should focus on strengthening her upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help improve her overall strength. Additionally, practicing proper technique and form during the Sled Pull will help her maximize efficiency and speed.
2. Ski Erg: Alexandra was 00:30 slower than the average time for this segment. To improve her performance on the Ski Erg, she should focus on increasing her cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and interval training can help improve her overall endurance. Additionally, practicing proper technique on the Ski Erg, including maintaining a strong core and utilizing proper arm and leg drive, will help improve her efficiency.
3. Wall Balls: Alexandra was 00:23 slower than the average time for this segment. To improve her performance in Wall Balls, she should focus on improving her lower body strength and explosiveness. Exercises such as squats, lunges, and plyometric exercises can help improve her lower body strength and power. Additionally, practicing proper technique and form, including maintaining a strong core and using proper breathing techniques, will help improve her accuracy and efficiency.
4. Rowing: Alexandra was 00:11 slower than the average time for this segment. To improve her performance on the rowing machine, she should focus on improving her cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and interval training can help improve her overall endurance. Additionally, practicing proper technique on the rowing machine, including maintaining a strong core and utilizing proper stroke technique, will help improve her efficiency.
5. Farmers Carry: Alexandra was 00:11 slower than the average time for this segment. To improve her performance in the Farmers Carry, she should focus on strengthening her grip strength and overall core stability. Exercises such as farmer's carries, deadlifts, and forearm exercises can help improve her grip strength. Additionally, practicing proper technique and form during the Farmers Carry, including maintaining a strong core and utilizing proper arm position, will help improve her efficiency.
Strategies
1. Pacing: Alexandra had a strong overall performance, but it's important for her to maintain a consistent pace throughout the race. Avoiding starting too fast and burning out early will help ensure she has energy and strength for the later segments. Pacing herself based on her strengths and weaknesses can help optimize her performance.
2. Transition Time: Alexandra performed well in the Roxzone, with a time of 00:07:11, which was 01:04 faster than the average. To further improve her overall time, she should focus on minimizing transition time between exercises. Practicing quick and efficient transitions during training sessions can help improve her overall race performance.
3. Strength Training: Alexandra has a strong running profile, but there is room for improvement in her strength-based segments. Incorporating specific strength training exercises, such as pull-ups, rows, and squats, into her training routine will help improve her overall strength and performance in these segments.
4. Endurance Training: While Alexandra performed well in the running segments, she can further improve her overall performance by incorporating endurance training into her routine. Adding longer distance runs, interval training, and cross-training activities such as cycling or swimming can help improve her cardiovascular endurance and overall race performance.
In conclusion, Alexandra Schmied had a strong performance in the Hyrox race, with a focus on improving her performance in the Sled Pull, Ski Erg, Wall Balls, Rowing, and Farmers Carry segments. By implementing specific training strategies, such as strength exercises, form corrections, and focusing on efficient transitions, she can further enhance her performance in these areas. Additionally, pacing herself appropriately and incorporating endurance training will help optimize her overall race performance.