Hamelmann Carsten Hyrox Result

Overall Performance

Carsten Hamelmann performed well in the 2019 Hamburg Hyrox race, finishing in the top 42% of 774 athletes overall and in the top 45% of 137 athletes in his age group (35-39). His overall time of 01:45:12 was solid, with a total running time of 00:47:58, which was 00:55 faster than the average. This indicates that Carsten has a strong running profile and should focus on maintaining and improving his running abilities.

Segments to Improve

1. Sled Pull: Carsten's time of 00:08:36 was 01:52 slower than the average. To improve in this segment, he should focus on building his upper body and grip strength. Exercises such as deadlifts, pull-ups, and farmer's carries can help improve his performance in this area. Additionally, practicing proper technique and efficiency in pulling the sled will also be beneficial.

2. Roxzone: Carsten's time of 00:10:45 was 01:19 slower than the average. To improve in this segment, he should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts and practicing quick and efficient transitions between exercises can help reduce the time spent in the Roxzone.

3. Rowing: Carsten's time of 00:05:56 was 00:46 slower than the average. To improve in this segment, he should focus on developing his cardiovascular endurance and rowing technique. Incorporating rowing intervals into his training routine and practicing proper form, including using the legs, core, and arms effectively, will help improve his rowing performance.

4. Running 1: Carsten's time of 00:05:33 was 00:32 slower than the average. To improve in this segment, he should work on increasing his running speed and endurance. Incorporating interval training, tempo runs, and hill sprints into his training routine will help improve his running performance.

5. Ski Erg: Carsten's time of 00:05:00 was 00:19 slower than the average. To improve in this segment, he should focus on developing his upper body and core strength. Exercises such as ski erg intervals, planks, and Russian twists can help improve his performance on the ski erg.

6. Burpees Broad Jump: Carsten's time of 00:06:50 was 00:12 slower than the average. To improve in this segment, he should focus on improving his explosive power and speed. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve his performance in this area.

7. Best Lap: Carsten's time of 00:05:10 was a strong performance, being 00:31 faster than the average. To further improve in this segment, he should continue to focus on his running speed and endurance through interval training and tempo runs.

Strategies

1. Pacing: Carsten should focus on maintaining a consistent pace throughout the race to avoid burning out too early. It's important to find a balance between pushing hard and conserving energy for the later stages of the race.

2. Transitions: Carsten should practice quick and efficient transitions between exercises during training to minimize time spent in the Roxzone. This can be achieved through regular practice and incorporating transition drills into his training routine.

3. Strength Training: Carsten should prioritize strength training exercises specific to the segments where he experienced the most time lost, such as sled pull, ski erg, and burpees broad jump. By improving his strength and power in these areas, he can significantly enhance his overall race performance.

4. Endurance Training: Carsten should incorporate endurance training, such as long runs and interval training, to improve his overall running performance and maintain a strong pace throughout the race.

By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Carsten can enhance his performance in future Hyrox races and continue to excel in his age group.