Overall Performance
Dietmar Keßner had a solid performance in the 2023 Frankfurt Hyrox race, finishing with an overall time of 01:21:05. He ranked 303rd out of 1164 athletes, placing him in the top 26% overall. In his age group (55-59), he performed even better, ranking 5th out of 28 athletes, which places him in the top 17% of his age group.
Keßner's total running time was 00:42:15, which was 03:00 slower than the average time for his finish. This indicates that he may need to improve his overall fitness and transition time. Additionally, his best running lap was 00:04:32, which was 00:15 slower than the average.
Segments to Improve
Based on the splits analysis, the segments where Keßner lost the most time were the Run Total, Running 8, Burpees Broad Jump, Best Lap, Ski Erg, Running 5, Running 6, Running 1, Running 4, and Running 7. Let's focus on these segments for improvement.
1. Run Total: Keßner lost significant time in the overall running portion. To improve this segment, he should focus on improving his overall fitness and running endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help increase his running speed and endurance. Additionally, including hill sprints and tempo runs in his training routine can improve his overall running performance.
2. Running 8: Keßner struggled with this segment, losing 00:41 more time than the average. To improve his performance in this segment, he should focus on building his strength and endurance. Including exercises like squats, lunges, and deadlifts in his strength training routine can help improve his lower body strength, which is crucial for running. Additionally, incorporating plyometric exercises like box jumps and lateral bounds can improve his explosive power, which can translate to faster running times.
3. Burpees Broad Jump: Keßner lost 00:34 more time than the average in this segment. To improve his performance, he should focus on increasing his upper body and core strength. Incorporating exercises like push-ups, planks, and medicine ball slams can help improve his upper body and core strength, which are essential for efficient burpees and broad jumps.
4. Best Lap: Despite having a strong overall performance, Keßner's best lap was 00:15 slower than the average. To improve his speed and efficiency, he should focus on interval training and speed work. Incorporating shorter, faster runs into his training routine, such as interval runs, fartlek runs, and tempo runs, can help improve his speed and pacing.
5. Ski Erg: Keßner lost 00:17 more time than the average in this segment. To improve his performance, he should focus on improving his upper body and core strength. Incorporating exercises like pull-ups, rows, and Russian twists can help improve his upper body and core strength, which are crucial for efficient skiing on the erg.
6. Running 5, Running 6, Running 1, Running 4, Running 7: Keßner lost varying amounts of time in these running segments. To improve his running performance overall, he should focus on a combination of endurance and speed training. Incorporating long-distance runs to improve endurance, as well as interval training and speed work to improve speed and pacing, can help him improve his performance in these segments.
Strategies
During the race, Keßner should focus on pacing himself properly to avoid burning out early on. It's important for him to maintain a consistent and steady pace throughout the race. Starting too fast can lead to fatigue and slower times later on. He should also make sure to properly warm up before the race to prevent injuries and improve performance.
Additionally, Keßner should focus on efficient transitions between exercises. The Roxzone time, which is the time spent between exercise zones, was 00:06 faster than the average for his finish. He should aim to minimize transition time by practicing smooth transitions during his training sessions.
Overall, Keßner's performance in the 2023 Frankfurt Hyrox race was commendable. With targeted training strategies and techniques, particularly focusing on improving his overall fitness, strength, and running performance, he can further enhance his performance in future races.