Cismak Viviane Hyrox Result

Overall Performance

Viviane Cismak performed well in the 2023 Frankfurt Hyrox race, finishing with an overall rank of 166 out of 1164 athletes, placing her in the top 14% of participants. In her age group (30-34), she achieved a rank of 38 out of 262 athletes, also in the top 14%. Her overall time of 01:31:17 was commendable, with a total running time of 00:44:57, which was 14 seconds faster than the average.

Viviane's best running lap was completed in 00:04:59, slightly slower than the average time but still a strong performance. Her splits analysis showed that she performed well in certain segments, such as Ski Erg, Running 3, Running 4, Rowing, Farmers Carry, Running 7, Sandbag Lunges, and Wall Balls, where she was faster than the average time. However, there were several segments where she lost time compared to the average, including Burpees Broad Jump, Sled Pull, Roxzone, and Sled Push.

Segments to Improve

1. Burpees Broad Jump: Viviane's time of 00:07:27 was 01:34 slower than the average. To improve this segment, she should focus on both her strength and conditioning. Incorporating exercises like burpees, broad jumps, and plyometric training into her routine will help improve her explosive power and endurance. She should also work on refining her form and technique to maximize efficiency during the burpees and jumps.

2. Sled Pull: Viviane's time of 00:06:45 was 00:39 slower than the average. To enhance her performance in this segment, she should focus on improving her strength and power. Exercises such as sled pulls, deadlifts, and squats will help develop the necessary lower body strength. Additionally, she should work on maintaining a strong and stable posture while pulling the sled, as this will improve her efficiency and speed.

3. Roxzone: Viviane's time of 00:07:10 was 00:16 slower than the average. The Roxzone is the time spent between the exercise zones, indicating that Viviane may have taken more time to transition or rest during these intervals. To improve this segment, she should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) and circuit training into her routine will help increase her cardiovascular endurance and improve her ability to transition quickly between exercises.

4. Sled Push: Viviane's time of 00:03:22 was 00:11 slower than the average. To improve her performance in this segment, she should focus on developing her lower body strength and power. Exercises like sled pushes, lunges, and squats will help improve her leg strength and explosiveness. She should also focus on maintaining a strong and stable posture while pushing the sled to maximize efficiency.

Strategies

1. Pacing: It is important for Viviane to maintain a consistent pace throughout the race to avoid burning out too early. She should start with a moderate pace and gradually increase her intensity as the race progresses. By pacing herself effectively, she will be able to maintain a steady performance and avoid fatigue.

2. Strength Training: Viviane should incorporate strength training exercises into her regular training routine to improve her overall strength and power. This will enhance her performance in strength-based segments such as Sled Push and Sled Pull. Focusing on compound exercises like deadlifts, squats, and lunges will help develop the necessary muscle strength and power.

3. Interval Training: Incorporating interval training into her routine will help improve Viviane's cardiovascular endurance and speed. High-intensity interval training (HIIT) sessions, alternating between short bursts of intense exercise and active recovery periods, will simulate the demands of the race and improve her ability to sustain a high level of effort.

4. Transition Practice: To improve her Roxzone time, Viviane should practice transitioning quickly between exercises during her training sessions. Setting up a mock race scenario and timing her transitions will help identify areas where she can improve her efficiency and speed. Practicing smooth and swift transitions will help reduce her overall time spent in the Roxzone.

By implementing these strategies and focusing on specific areas for improvement, Viviane can enhance her performance in future races and continue to excel in the Hyrox competition.