Overall Performance
Wibke Levermann performed well in the 2021 Hamburg Hyrox race, finishing with an overall rank of 83 out of 457 athletes, putting her in the top 18% of participants. In her age group (40-44), she achieved a rank of 6 out of 57 athletes, placing her in the top 10%. Levermann completed the race in an overall time of 01:33:16. Her total running time was 00:50:55, which was 04:36 slower than the average time for her finish.
When analyzing Levermann's splits, it is evident that her running segments (Running 1, Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8) were slower than average. Her best running lap was completed in 00:05:08, which was 00:07 slower than the average for her finish. However, she performed better than average in some strength-based segments, such as Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls.
Segments to Improve
Based on Levermann's split analysis, the following segments were identified as areas for improvement: Run Total, Roxzone, Running 8, Running 5, Running 3, Running 4, Running 6, Running 7, Running 2, and her Best Lap.
1. Run Total: Levermann's overall running time was 00:50:55, which was 04:36 slower than the average. To improve this segment, she should focus on improving her overall fitness and running endurance. Incorporating interval training, tempo runs, and long-distance runs into her training routine will help improve her running performance. Additionally, she should work on her running technique and form to increase efficiency and reduce time.
2. Roxzone: Levermann's Roxzone time was 00:09:18, which was 02:19 slower than the average. To improve this segment, she should focus on reducing her transition time between exercises. This can be achieved through practicing quick and efficient transitions during training sessions. Incorporating circuit training and interval workouts that simulate the transitions in the race will help improve her Roxzone time.
3. Running 8: Levermann's time for Running 8 was 00:07:28, which was 00:47 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine will help improve her performance in this segment.
4. Running 5: Levermann's time for Running 5 was 00:06:42, which was 00:31 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating speed workouts, such as fartlek runs and interval training, into her training routine will help improve her performance in this segment.
5. Running 3: Levermann's time for Running 3 was 00:06:27, which was 00:30 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating tempo runs, hill repeats, and interval training into her training routine will help improve her performance in this segment.
6. Running 4: Levermann's time for Running 4 was 00:06:28, which was 00:28 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating speed workouts, such as interval training and tempo runs, into her training routine will help improve her performance in this segment.
7. Running 6: Levermann's time for Running 6 was 00:06:31, which was 00:28 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine will help improve her performance in this segment.
8. Running 7: Levermann's time for Running 7 was 00:06:24, which was 00:24 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating speed workouts, such as interval training and fartlek runs, into her training routine will help improve her performance in this segment.
9. Running 2: Levermann's time for Running 2 was 00:05:50, which was 00:14 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating tempo runs, hill repeats, and interval training into her training routine will help improve her performance in this segment.
10. Best Lap: Levermann's best lap time was 00:05:08, which was 00:07 slower than the average. To improve this segment, she should focus on increasing her running speed and endurance. Incorporating speed workouts, such as interval training and fartlek runs, into her training routine will help improve her performance in this segment.
Strategies
During the race, Levermann should implement the following strategies for better performance:
1. Pacing: Levermann should focus on maintaining a consistent pace throughout the race to avoid burning out too early. She should start the race at a comfortable pace and gradually increase her intensity as the race progresses.
2. Transitions: Levermann should practice quick and efficient transitions between exercises during her training sessions. This will help minimize the time spent in the Roxzone and improve her overall race performance.
3. Strength Training: Levermann should incorporate strength training exercises that target the muscles used during the race, such as squats, lunges, deadlifts, and core exercises. This will help improve her overall strength and endurance, leading to better performance in the strength-based segments of the race.
4. Endurance Training: Levermann should focus on improving her running endurance through long-distance runs, tempo runs, and interval training. This will help her maintain a steady pace throughout the race and improve her overall running performance.
5. Mental Preparation: Levermann should work on her mental toughness and develop strategies to stay motivated and focused during the race. Visualization techniques, positive self-talk, and setting small goals throughout the race can help her maintain a strong mental state and push through challenging moments.
By incorporating these strategies and focusing on the identified areas of improvement, Levermann can enhance her performance in future Hyrox races and achieve her goals in the 40-44 age group category.