Rehwagen Susanne Hyrox Result

Overall Performance

Susanne Rehwagen had an impressive performance in the Hyrox race in Leipzig. She achieved an overall rank of 4, placing her in the top 2% of 150 athletes. In her age group (35-39), she ranked 2nd out of 27 athletes, placing her in the top 7%. Her overall time was 01:18:20, which is a strong result.

Splits Analysis:
- Running 1: Susanne completed this segment in 00:04:20, which is 7 seconds faster than the average time. This shows her proficiency in running.
- Ski Erg: Susanne took 00:04:56 to complete this segment, which is 10 seconds slower than the average time. This indicates an area where she can improve her performance.
- Running 2: Susanne finished this segment in 00:04:48, which is 1 second faster than the average time. Her running ability is consistent.
- Sled Push: Susanne completed the sled push in 00:02:17, which is an impressive 30 seconds faster than the average time. This highlights her strength and power.
- Running 3: Susanne took 00:05:42 to complete this segment, which is 35 seconds slower than the average time. This is an area where she can focus on improving her running speed.
- Sled Pull: Susanne finished the sled pull in 00:04:32, which is 33 seconds faster than the average time. Her strength and technique in this exercise are commendable.
- Running 4: Susanne completed this segment in 00:05:38, which is 31 seconds slower than the average time. She can work on increasing her running speed in this segment.
- Burpees Broad Jump: Susanne finished this segment in 00:04:20, which is 19 seconds faster than the average time. Her agility and explosiveness are strong points.
- Running 5: Susanne took 00:04:33 to complete this segment, which is 39 seconds faster than the average time. Her running speed in this segment is impressive.
- Rowing: Susanne completed the rowing segment in 00:05:14, which is 14 seconds slower than the average time. She can focus on improving her rowing technique and power.
- Running 6: Susanne finished this segment in 00:05:27, which is 19 seconds slower than the average time. She can work on increasing her running speed in this segment.
- Farmers Carry: Susanne completed the farmers carry in 00:02:03, which is 2 seconds faster than the average time. Her strength and grip endurance are notable.
- Running 7: Susanne took 00:05:22 to complete this segment, which is 13 seconds slower than the average time. She can focus on improving her running speed in this segment.
- Sandbag Lunges: Susanne finished this segment in 00:04:07, which is 3 seconds slower than the average time. She can work on maintaining a consistent pace and form in this exercise.
- Running 8: Susanne completed this segment in 00:05:53, which is 20 seconds slower than the average time. She can focus on increasing her running speed in this segment.
- Wall Balls: Susanne finished the wall balls segment in 00:03:38, which is 24 seconds faster than the average time. Her technique and efficiency in this exercise are commendable.
- Roxzone: Susanne spent 00:05:38 in the roxzone, which is 16 seconds slower than the average time. She can work on improving her overall fitness and transition time.

Segments to Improve

Based on the analysis of the splits, the segments where Susanne lost the most time compared to the average are: Running Total, Running 3, Running 4, Running 8, Running 6, Roxzone, Rowing, and Running 7.

To improve the Running Total segment, Susanne should focus on increasing her overall fitness and reducing her transition time. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her running speed and endurance.

For Running 3, Running 4, Running 8, and Running 6, Susanne can work on increasing her running speed by incorporating interval training and speed drills. Tempo runs, fartlek training, and hill repeats can also be beneficial in improving her running performance in these segments.

To improve her performance in the Roxzone, Susanne should focus on improving her overall fitness and reducing her transition time. Incorporating functional fitness exercises, such as burpees, kettlebell swings, and box jumps, can help improve her overall fitness and speed up her transitions.

In the Rowing segment, Susanne can work on improving her rowing technique and power. Incorporating rowing intervals and exercises that target the muscles used in rowing, such as bent-over rows and seated cable rows, can help improve her rowing performance.

For the Running 7 segment, Susanne can work on increasing her running speed by incorporating interval training and speed drills. Tempo runs, fartlek training, and hill repeats can also be beneficial in improving her running performance in this segment.

Strategies

During the race, Susanne can implement the following strategies for better performance:

1. Pacing: Susanne should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can hinder her overall time. By finding her optimal pace and sticking to it, she can optimize her performance.

2. Transitions: Susanne should aim to minimize her transition times between exercises. Practicing quick and efficient transitions during her training can help her save valuable time during the race.

3. Mental Strength: Susanne should focus on maintaining a positive mindset and staying mentally strong throughout the race. This can help her push through challenging segments and maintain a steady pace.

4. Nutrition and Hydration: Susanne should ensure she is properly fueling and hydrating before, during, and after the race. Consuming a balanced diet and staying hydrated can help optimize her performance and recovery.

By implementing these strategies and focusing on the identified areas of improvement, Susanne can enhance her performance in future Hyrox races.