Overall Performance
Tamara Felbinger had a strong performance in the 2023 Stuttgart Hyrox race, finishing with an overall rank of 37 out of 367 athletes, placing her in the top 10% of participants. In her age group (25-29), she ranked 9th out of 67 athletes, placing her in the top 13%. Her overall time was 01:24:19, with a total running time of 00:44:36, which was 02:25 slower than the average for her finish time.
Tamara's best running lap was 00:04:10, which was 00:30 faster than the average.
Segments to Improve
Based on the splits analysis, the segments where Tamara lost the most time were Run Total, Farmers Carry, Running 8, Running 3, Running 6, Running 4, Ski Erg, Running 7, and Running 5.
To improve the Run Total segment, Tamara should focus on improving her overall fitness and transition time. This can be achieved through specific training strategies such as interval training, hill sprints, and strength training exercises that target the muscles used in running. Incorporating exercises like lunges, squats, and plyometric drills can help improve her running speed and endurance.
For the Farmers Carry segment, Tamara should work on improving her grip strength and overall strength. Specific exercises such as farmer's walks, deadlifts, and kettlebell swings can help develop the necessary strength for this segment. Additionally, incorporating grip strength exercises like hanging from a bar or using grip trainers can also be beneficial.
In the Running 8 segment, Tamara should focus on improving her endurance and speed. This can be achieved through long-distance runs, tempo runs, and interval training. Incorporating exercises like high knees, butt kicks, and hill sprints can also help improve her running performance.
For the Running 3, Running 6, Running 4, and Running 7 segments, Tamara should focus on improving her overall endurance and speed. Incorporating interval training, tempo runs, and hill sprints can help improve her running performance in these segments. Additionally, incorporating exercises like lunges, squats, and plyometric drills can help improve her running speed and endurance.
To improve the Ski Erg segment, Tamara should focus on improving her overall fitness and technique on the Ski Erg machine. She can incorporate specific drills and exercises that target the muscles used in skiing, such as squat jumps, lateral jumps, and single-leg exercises. Improving her overall cardiovascular fitness through interval training and endurance workouts can also help improve her performance in this segment.
Strategies
During the race, Tamara should focus on pacing herself appropriately to maintain a consistent speed throughout. It is important for her to avoid starting too fast and burning out early. She should aim to maintain a steady pace that allows her to push hard without compromising her endurance for the later segments.
Additionally, Tamara should prioritize efficient transitions between segments to minimize time spent in the roxzone. Practicing quick and smooth transitions during training can help improve her overall race performance.
Overall, Tamara should aim to balance her training between improving her running performance and building her strength and endurance. By incorporating specific training strategies and techniques tailored to her areas of improvement, she can enhance her performance in future races.