Overall Performance
Benjamin Heimmerer had a strong performance in the Hyrox race in München, finishing with an overall rank of 162 out of 656 athletes, placing him in the top 24% of all participants. In his age group (30-34), he ranked 43 out of 162 athletes, which puts him in the top 26% of his category.
His total race time was 01:23:41, with a total running time of 00:45:01. However, his total running time was 04:26 slower than the average for his finish time. This indicates that Benjamin could benefit from improving his overall fitness and transition time in order to reduce the time spent in the roxzone.
Splits Analysis:
Taking a closer look at the individual splits, there are several areas where Benjamin could focus on for improvement. The segments with the most time lost compared to the average include Running 4, Running 5, Running 6, and the Best Lap. Additionally, the Burpees Broad Jump, Running 3, Running 2, Running 7, Running 1, and Ski Erg segments also showed slower times compared to the average.
Segments to Improve
1. Running 4: Benjamin's time of 00:06:02 was 00:46 slower than the average. To improve this segment, he should focus on increasing his running speed and endurance. Incorporating interval training, such as sprint intervals and tempo runs, into his training routine can help improve his running performance.
2. Running 5: Benjamin's time of 00:05:59 was 00:35 slower than the average. Similar to Running 4, he should work on improving his running speed and endurance. Incorporating hill training and longer distance runs can help him build the necessary strength and endurance for this segment.
3. Running 6: Benjamin's time of 00:05:47 was 00:30 slower than the average. To improve this segment, he should focus on increasing his running speed and efficiency. Incorporating drills such as high knees, butt kicks, and strides can help improve his running form and speed.
4. Best Lap: Benjamin's time of 00:04:44 was 00:21 slower than the average. To improve his performance in this segment, he should focus on increasing his running speed and maintaining a consistent pace throughout the race. Incorporating interval training and speed work can help him improve his overall running speed.
5. Burpees Broad Jump: Benjamin's time of 00:05:13 was 00:27 slower than the average. To improve this segment, he should focus on improving his upper body and core strength. Incorporating exercises such as push-ups, planks, and squat jumps can help improve his strength and power for this segment.
Strategies
During the race, Benjamin should focus on pacing himself properly to ensure he can maintain a consistent speed throughout. Starting too fast can lead to fatigue later in the race, while starting too slow may result in lost time. It would be beneficial for Benjamin to practice pacing strategies during his training, such as negative splits, to improve his overall race performance.
Additionally, Benjamin should consider incorporating specific training sessions that mimic the race conditions. This can include practicing the transitions between exercises, as well as incorporating functional exercises that target the specific muscle groups used in each segment of the race.
By implementing these strategies and focusing on the identified areas of improvement, Benjamin can enhance his performance in future Hyrox races.