Schnorr Benjamin Hyrox Result

Overall Performance

Benjamin Schnorr had a strong performance in the 2023 Köln HYROX race. He achieved an overall rank of 116 out of 631 athletes, placing him in the top 18% of all participants. In his age group (35-39), he ranked 26th out of 128 athletes, placing him in the top 20% of his category. His overall time was 01:17:56, with a total running time of 00:39:24.

In terms of his running performance, Benjamin's total running time was 01:13 slower than the average for his finish time. This suggests that he may benefit from improving his running speed and endurance. However, it is important to note that his best running lap was 00:03:36, which was 33 seconds faster than the average. This indicates that he has the potential to excel in running segments and should focus on capitalizing on this strength.

Segments to Improve

Based on the split analysis, the segments where Benjamin lost the most time were Burpees Broad Jump, Run Total, Running 2, Running 5, Ski Erg, Sandbag Lunges, Running 6, Running 4, Wall Balls, and Running 7. To improve his performance in these segments, the following strategies and techniques are recommended:

1. Burpees Broad Jump: Benjamin lost 01:19 compared to the average time in this segment. To improve, he should focus on increasing his upper body and core strength, as well as improving his burpee technique. Incorporating exercises such as push-ups, planks, and explosive jumps will help enhance his performance in this segment.

2. Run Total: Benjamin's total running time was 01:13 slower than the average. To improve his running performance, he should focus on increasing his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help enhance his running ability.

3. Running 2 and Running 5: Benjamin was 33 seconds slower than the average in both of these running segments. To improve his performance, he should focus on improving his running technique and speed. Incorporating drills such as high knees, butt kicks, and stride lengthening exercises will help improve his running efficiency and speed.

4. Ski Erg: Benjamin was 22 seconds slower than the average in this segment. To improve, he should focus on increasing his upper body and core strength, as well as improving his skiing technique. Incorporating exercises such as rows, pull-ups, and planks will help enhance his performance on the Ski Erg.

5. Sandbag Lunges: Benjamin was 22 seconds slower than the average in this segment. To improve, he should focus on increasing his leg strength and stability. Incorporating exercises such as squats, lunges, and step-ups will help improve his performance in sandbag lunges.

6. Wall Balls: Benjamin was 14 seconds slower than the average in this segment. To improve, he should focus on improving his leg and core strength, as well as his throwing technique. Incorporating exercises such as squats, wall sits, and medicine ball throws will help enhance his performance in wall balls.

Strategies

To improve his overall performance in future races, Benjamin should consider the following strategies:

1. Pacing: Benjamin should focus on maintaining a consistent pace throughout the race. It is important to avoid starting too fast and burning out later in the race. By pacing himself appropriately, he can ensure a more efficient use of energy and improve his overall performance.

2. Transitions: Benjamin should work on reducing his transition times between segments. Improving his overall fitness and practicing smooth and quick transitions will help him save valuable time during the race.

3. Strength Training: Benjamin should incorporate strength training exercises into his training routine to improve his overall strength and power. This will help him excel in the strength-focused segments of the race, such as burpees broad jump and sandbag lunges.

4. Running Training: Benjamin should prioritize running training to improve his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs will help enhance his running performance and reduce his total running time.

5. Skill Training: Benjamin should focus on improving his technique in specific segments where he lost time, such as Ski Erg and wall balls. Practicing these movements with proper form and incorporating specific drills will help him become more efficient and improve his overall performance.

By implementing these strategies and incorporating the recommended training techniques, Benjamin Schnorr can improve his performance in future HYROX races. With a focus on improving his running speed, endurance, and overall strength, he has the potential to achieve even better results and climb higher in the rankings.