Stellaard Anne Hyrox Result

Overall Performance

Anne Stellaard had an impressive performance in the Hyrox race in Wien, finishing 2nd overall out of 49 athletes and 1st in her age group (35-39). This places her in the top 4% and top 7% respectively. Her overall time of 01:09:51 was solid, and her total running time of 00:35:25 was just 1 second faster than the average time. This indicates that she has a well-rounded fitness level, with a slight advantage in running.

Segments to Improve

Based on the splits analysis, there are a few segments where Anne lost time compared to the average. These segments include Wall Balls, Sled Push, Sandbag Lunges, Sled Pull, and Farmers Carry. Improving performance in these areas will help Anne further excel in future races.

1. Wall Balls: Anne's time of 00:04:53 was 01:19 slower than average. To improve performance in this segment, Anne should focus on increasing her upper body strength and improving her technique. Specific exercises to enhance upper body strength include push-ups, shoulder presses, and medicine ball throws. Anne should also work on her timing and accuracy when throwing the wall ball, aiming for a consistent rhythm and hitting the target with precision.

2. Sled Push: Anne's time of 00:03:02 was 00:27 slower than average. To improve her performance in this segment, Anne should focus on developing lower body strength and explosive power. Exercises such as squats, lunges, and deadlifts will help strengthen her legs and glutes. Additionally, incorporating plyometric exercises like box jumps and explosive sled pushes will enhance her power output during the race.

3. Sandbag Lunges: Anne's time of 00:03:55 was 00:26 slower than average. To improve performance in this segment, Anne should work on her lower body endurance and stability. Exercises like lunges, step-ups, and Bulgarian split squats will help strengthen her legs and improve stability. Additionally, incorporating core exercises such as planks and Russian twists will enhance overall stability during the lunges.

4. Sled Pull: Anne's time of 00:04:44 was 00:25 slower than average. To improve her performance in this segment, Anne should focus on developing upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries will help strengthen her back and arms. Additionally, incorporating grip-specific exercises like farmer's walks with heavy kettlebells or plate pinches will improve her grip strength for the sled pull.

5. Farmers Carry: Anne's time of 00:02:13 was 00:19 slower than average. To improve her performance in this segment, Anne should continue working on her upper body strength and grip strength. Exercises like farmer's carries, kettlebell swings, and bent-over rows will help strengthen her back, arms, and grip. Additionally, incorporating core exercises like suitcase carries and Russian twists will improve overall stability during the farmers carry.

Strategies

To improve overall performance in future races, Anne should consider the following strategies:

1. Pacing: Anne should focus on maintaining a consistent pace throughout the race. It's important for her to avoid going too fast in the early stages and risking burnout later on. Finding a sustainable pace that allows her to perform well in both the running and strength segments will be key.

2. Transition Efficiency: Anne should work on improving her transition time between segments. This will help her minimize time spent in the roxzone and keep up a steady momentum throughout the race. Incorporating specific transition drills and practicing smooth and quick transitions during training will contribute to better overall performance.

3. Mental Preparation: Anne should develop mental strategies to stay focused and motivated during the race. Visualizing success, setting small goals for each segment, and maintaining a positive mindset will help her push through any physical challenges and perform at her best.

By focusing on improving performance in the identified areas and implementing the suggested training strategies and techniques, Anne Stellaard can continue to excel in future Hyrox races and achieve even better results.