Sander Jasmin Hyrox Result

Overall Performance:

Jasmin Sander's performance in the 2024 Madrid Hyrox race showcased a strong and competitive athlete in the top 14% of her age group (30-34). Her overall rank of 211 out of 1509 athletes is commendable. However, a closer look at the splits reveals some areas where improvement can yield better results.

Strengths: Jasmin shines in exercises that require strength and endurance, notably in the Ski Erg, Sled Push, Sled Pull, and Rowing segments where she outperformed the averages. This suggests a high level of fitness and a focus on strength training.

Running Performance: Jasmin's total running time was slower than average by 31 seconds indicating that her running speed could be improved. Her pacing during the initial segments was slower, but she managed to maintain a steady pace in the middle segments. The final running segment, however, was significantly slower than average suggesting fatigue towards the end of the race.

Profile: Jasmin appears to have a hybrid profile, being better at strength exercises but with room for improvement in running speed and endurance.

Segments to Improve:

• Roxzone: This was the segment with the greatest room for improvement. Jasmin's Roxzone time was slower than average by 2 minutes 27 seconds, indicating that transitions and overall fitness can be enhanced. Specific exercises to improve transitions include agility ladder drills and plyometric exercises. High-intensity interval training (HIIT) can also help improve overall fitness and endurance.
• Total Running Time: Jasmin's running time was slower than average, suggesting a need for more focus on running training. Incorporating speed drills, interval runs, and hill runs into her training routine could help improve her running speed. Long slow runs can also help in building endurance for the later stages of the race.
• Burpees Broad Jump: This was another segment where Jasmin was slower than average. To improve performance in this segment, Jasmin could incorporate more burpees and plyometric exercises into her training. Focusing on form and technique during the broad jump can also yield better results.
• Wall Balls: Although Jasmin's Wall Balls time was on par with the average, there is still room for improvement. Functional strength training with a focus on the lower body and core can help improve performance in this segment.

Race Strategies:

To improve her overall race performance, Jasmin could consider the following strategies:

• Pacing: Starting off too slow or too fast can impact overall race performance. Jasmin should aim for a steady pace throughout the race, saving enough energy for the final stages.
• Transitions: Jasmin should work on minimizing rest times between exercises to improve her Roxzone time. This can be achieved by practicing transitions during training.
• Endurance: Building endurance will help Jasmin maintain a steady pace throughout the race and prevent fatigue during the later stages. Long slow runs and HIIT can help improve endurance.