Overall Performance
Benjamin Alig had a solid performance in the 2023 Köln Hyrox race, finishing with an overall rank of 87 out of 154 athletes, putting him in the top 56% of participants. In his age group (35-39), he ranked 12th out of 22 athletes, placing him in the top 54%. His overall time was 01:26:16, with a total running time of 00:40:57, which was 28 seconds faster than the average for his finish time. His best running lap was 00:03:10.
Based on the splits analysis, Benjamin performed particularly well in the Running 1, Ski Erg, Running 2, and Rowing segments, consistently finishing faster than the average. However, he struggled in the Sled Push, Sled Pull, Farmers Carry, Running 7, Running 5, Running 6, and Running 4 segments, where he lost significant time compared to the average.
Segments to Improve
1. Wall Balls: Benjamin lost 01:09 more than the average time in this segment. To improve his performance, he should focus on developing upper body strength and endurance. Incorporating exercises such as wall ball shots, thrusters, and medicine ball cleans into his training routine will help him improve his wall ball technique and overall speed.
2. Sled Pull: Benjamin was 01:04 slower than the average time in this segment. To improve his sled pull performance, he should work on strengthening his posterior chain muscles, particularly his glutes and hamstrings. Exercises such as deadlifts, hip thrusts, and glute bridges will help him generate more power and improve his sled pulling speed.
3. Sled Push: Benjamin was 00:44 slower than the average time in this segment. To improve his sled push performance, he should focus on developing lower body strength and explosive power. Exercises such as squats, lunges, and box jumps will help him improve his leg strength and speed in pushing the sled.
4. Farmers Carry: Benjamin was 00:26 slower than the average time in this segment. To improve his farmers carry performance, he should work on grip strength and overall endurance. Incorporating exercises such as farmer's walks, plate pinches, and hanging from a bar for time will help him strengthen his grip and improve his performance in this segment.
5. Running 7, Running 5, Running 6, and Running 4: Benjamin lost time in these running segments compared to the average. To improve his running performance, he should focus on developing his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him improve his overall running fitness and speed.
Strategies
- Benjamin should focus on maintaining a steady pace throughout the race to avoid burning out too quickly. Pacing himself appropriately will ensure that he has enough energy to perform well in all segments.
- He should also strategize his transitions between segments to minimize time spent in the roxzone. Working on his overall fitness and transition time will help him improve in this area.
- Benjamin should prioritize his weakest segments during training to ensure significant improvements in those areas. By dedicating more time and effort to improving his performance in the segments that he struggled with, he can make significant progress overall.
Overall, Benjamin Alig had a commendable performance in the 2023 Köln Hyrox race. By focusing on the recommended training strategies and techniques, he can enhance his performance in the areas that need improvement and continue to excel in future races.