Overall Performance
Monique Lammer performed well in the 2022 Frankfurt Hyrox race, finishing with an overall rank of 126 out of 406 athletes, placing her in the top 31% of participants. In her age group (25-29), she ranked 34 out of 83 athletes, placing her in the top 40%. Her overall time was 01:50:30, with a total running time of 00:54:35, which was 01:12 slower than the average.
Monique's best running lap was 00:06:03, indicating her proficiency in running. However, there were areas where she lost time, such as the Burpees Broad Jump, Running 2, Ski Erg, and the Sled Push. It is worth noting that Monique's running time was slower than average, suggesting that she should focus on improving her running skills.
Segments to Improve
1. Run Total: Monique's running time was 00:54:35, which was 01:12 slower than the average. To improve her running performance, she should focus on specific running drills and exercises. Interval training, hill sprints, and tempo runs can help increase her speed and endurance. Incorporating strength training exercises such as squats, lunges, and calf raises can also improve her running performance.
2. Burpees Broad Jump: Monique's time of 00:08:38 was 00:36 slower than the average. To improve her performance in this segment, she can practice burpees with explosive jumps to increase power and agility. Incorporating lower body strength exercises like box jumps and squat jumps can also improve her performance in this segment.
3. Running 2: Monique's time of 00:06:51 was 00:27 slower than the average. To improve her running performance in this segment, she can work on her speed and endurance through interval training and longer distance runs. Incorporating hill sprints and tempo runs can also help improve her pace and overall running performance.
4. Ski Erg: Monique's time of 00:05:51 was 00:25 slower than the average. To improve her performance on the Ski Erg, she can focus on increasing her upper body strength through exercises such as rows, pull-ups, and push-ups. Additionally, practicing skiing technique on the Ski Erg machine and incorporating interval training can help improve her speed and efficiency.
Strategies
1. Pacing: Monique should focus on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early. It is essential to conserve energy for the later segments and finish strong.
2. Transition Time: Monique should work on improving her transition time in the roxzone. This can be achieved by improving overall fitness and practicing smooth and efficient transitions between exercises.
3. Strength Training: Monique should incorporate strength training exercises into her training routine to improve her overall strength and power. This will help her perform better in strength-based segments such as the Sled Push, Burpees Broad Jump, and Farmers Carry.
4. Running Training: Monique should prioritize running training to improve her overall running performance. This can include interval training, hill sprints, tempo runs, and longer distance runs to improve speed, endurance, and pacing.
Overall, Monique Lammer had a solid performance in the 2022 Frankfurt Hyrox race. By focusing on improving her running performance, specifically in the segments where she lost time, and implementing the suggested training strategies, she can work towards achieving even better results in future races.