Soemansah Estrella Hyrox Result

Overall Performance

Estrella Soemansah had a strong performance in the HYROX race in Essen. She finished in the top 24% of all athletes and in the top 34% of her age group. Her overall time of 01:54:03 was solid, but there are areas where she can make improvements.

Segments to Improve

1. Roxzone: Estrella spent 11 minutes and 57 seconds in the Roxzone, which was 2 minutes and 30 seconds slower than the average. To improve this segment, Estrella should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training and plyometric exercises into her training routine can help improve her overall fitness. Additionally, practicing quick and efficient transitions between exercises can help minimize time spent in the Roxzone.

2. Running 8: Estrella's time of 00:09:43 in Running 8 was 1 minute and 15 seconds slower than the average. To improve her performance in this segment, Estrella should focus on improving her running endurance. Incorporating long-distance runs and interval training into her training routine can help improve her overall running performance.

3. Wall Balls: Estrella's time of 00:06:45 in Wall Balls was 35 seconds slower than the average. To improve her performance in this segment, Estrella should focus on improving her upper body strength and endurance. Incorporating exercises such as push-ups, shoulder presses, and medicine ball throws into her training routine can help improve her performance in Wall Balls.

4. Ski Erg: Estrella's time of 00:06:04 in the Ski Erg was 34 seconds slower than the average. To improve her performance in this segment, Estrella should focus on improving her cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, burpees, and mountain climbers into her training routine can help improve her performance in the Ski Erg.

5. Farmers Carry: Estrella's time of 00:03:27 in the Farmers Carry was 32 seconds slower than the average. To improve her performance in this segment, Estrella should focus on improving her grip strength and overall strength. Incorporating exercises such as deadlifts, kettlebell swings, and forearm exercises into her training routine can help improve her performance in the Farmers Carry.

6. Burpees Broad Jump: Estrella's time of 00:08:47 in the Burpees Broad Jump was 28 seconds slower than the average. To improve her performance in this segment, Estrella should focus on improving her explosive power and lower body strength. Incorporating exercises such as box jumps, squat jumps, and lunges into her training routine can help improve her performance in the Burpees Broad Jump.

Strategies

- Estrella should focus on maintaining a steady pace throughout the race to avoid burning out early. Proper pacing can help her maintain consistent performance throughout the race.
- She should also focus on efficient transitions between exercises to minimize time spent in the Roxzone. Practicing quick and smooth transitions during training can help improve her overall race performance.
- Estrella should prioritize her training based on her profile. If her total running time is faster than average, she should focus more on strength training to improve her overall fitness. If her total running time is slower than average, she should focus more on running training to improve her endurance and speed.
- Incorporating specific exercises and drills tailored to improve performance in the identified areas of improvement, such as interval training for running, upper body strength exercises for Wall Balls, and grip strength exercises for Farmers Carry, can help Estrella target her weaknesses and improve her overall performance in future races.