Scholz Alexander Hyrox Result

Overall Performance

- Alexander Scholz had a strong performance in the 2019 Wien Hyrox race, finishing with an overall rank of 9 out of 292 athletes, putting him in the top 3% of competitors.
- In his age group (45-49), he achieved a rank of 2, placing him in the top 10% of 20 athletes.
- His overall time of 01:11:58 was respectable, and he finished the race with a total running time of 00:35:29, which was 00:33 faster than the average for his finish time.
- His best running lap was an impressive 00:03:29.

Segments to Improve

1. Sled Pull: Alexander lost significant time in the Sled Pull segment, finishing 01:11 slower than the average for his finish time. To improve in this area, he should focus on increasing his upper body strength and endurance.
- Specific training strategies: Incorporate exercises such as deadlifts, bent-over rows, and pull-ups to improve pulling strength.
- Technique improvement: Focus on maintaining proper form and technique during the sled pull, engaging the back, glutes, and legs effectively.

2. Burpees Broad Jump: Alexander also struggled in the Burpees Broad Jump segment, finishing 00:58 slower than the average for his finish time. To enhance his performance in this area, he should work on improving his explosive power and agility.
- Specific training strategies: Include exercises like box jumps, plyometric push-ups, and lateral jumps to enhance explosive power and agility.
- Form corrections: Pay attention to proper form during the burpees, ensuring a smooth and efficient transition from the burpee to the broad jump.

3. Farmers Carry: Alexander lost time in the Farmers Carry segment, finishing 00:20 slower than the average for his finish time. To improve in this area, he should focus on increasing grip strength and overall endurance.
- Specific training strategies: Incorporate exercises such as farmer's carries, dead hangs, and wrist curls to improve grip strength.
- Endurance training: Include longer duration carries and gradually increase the weight to build endurance in the specific movement.

4. Wall Balls: Alexander struggled in the Wall Balls segment, finishing 00:19 slower than the average for his finish time. To improve in this area, he should focus on increasing lower body strength and endurance.
- Specific training strategies: Include exercises like squats, lunges, and wall sits to strengthen the lower body.
- Technique improvement: Pay attention to proper form during wall balls, maintaining a stable core and utilizing the legs efficiently to generate power.

5. Rowing: Alexander lost time in the Rowing segment, finishing 00:13 slower than the average for his finish time. To improve in this area, he should work on improving his cardiovascular endurance and rowing technique.
- Specific training strategies: Incorporate rowing intervals and longer steady-state rowing sessions to improve endurance.
- Technique improvement: Focus on proper rowing form, utilizing the legs, core, and arms in a coordinated and efficient manner.

Strategies

- Pacing: Alexander had a well-paced race, consistently finishing segments faster than the average for his finish time. However, he should be cautious not to start too fast and risk burning out towards the end of the race.
- Profile: Based on his total running time being 00:33 faster than the average, Alexander appears to have a stronger running profile. To further enhance his performance, he should focus on strength training exercises to improve overall fitness and transition time.
- Hyrox Zones: Alexander performed exceptionally well in the roxzone, finishing 01:33 faster than the average. This indicates that he effectively managed his rest and transition times. Continuing to improve overall fitness and transition efficiency will further enhance his performance in this area.