Schubinski Cedric Hyrox Result

Overall Performance

Cedric Schubinski had a solid performance in the 2023 Hamburg HYROX race. He finished with an overall rank of 530, placing in the top 48% of all athletes. In his age group, he ranked 79th, which is in the top 44% of participants. His overall time was 01:36:23, with a total running time of 00:39:45, which was 06:01 faster than the average.

Schubinski's best running lap was 00:04:24, indicating a strong ability to maintain pace and speed during a single lap. However, his performance varied across the different segments, with some areas of improvement needed.

Segments to Improve

1. Wall Balls: Schubinski lost significant time in this segment, with a time of 00:11:54, which was 04:12 slower than the average. To improve performance in this area, he should focus on building strength and endurance in his upper body and core. Incorporating exercises such as overhead presses, push-ups, and medicine ball throws can help improve his wall ball performance. Additionally, practicing proper form and technique, such as maintaining a steady rhythm and utilizing the legs to generate power, will also be beneficial.

2. Sled Push: Schubinski was slower than average in the sled push segment, with a time of 00:04:45, which was 01:12 slower than the average. To improve in this area, he should focus on building lower body strength and power. Exercises such as squats, lunges, and deadlifts can help strengthen the muscles used in the sled push. Additionally, practicing explosive movements, such as box jumps and sled pushes with heavier weights, can help improve his performance.

3. Sled Pull: Schubinski's time in the sled pull segment was 00:06:57, which was 00:57 slower than the average. To improve in this area, he should focus on building upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help strengthen the muscles used in the sled pull. Additionally, practicing proper technique, such as maintaining a steady pace and utilizing the legs to assist in pulling, will also be beneficial.

4. Farmers Carry: Schubinski's time in the farmers carry segment was 00:03:19, which was 00:50 slower than the average. To improve in this area, he should focus on improving grip strength and endurance. Exercises such as farmer's carries with progressively heavier weights, plate pinches, and wrist curls can help strengthen his grip. Additionally, practicing proper posture and maintaining a steady pace during the carry will also be beneficial.

5. Sandbag Lunges: Schubinski's time in the sandbag lunges segment was 00:06:24, which was 00:32 slower than the average. To improve in this area, he should focus on building leg and core strength. Exercises such as lunges, squats, and planks can help strengthen the muscles used in sandbag lunges. Additionally, practicing proper form and maintaining a consistent pace during the lunges will also be beneficial.

6. Running 1 and Ski Erg: Schubinski was slower than average in the running 1 segment (00:05:11) and the ski erg segment (00:04:54). To improve his performance in these running-related segments, he should focus on improving his overall running fitness. Incorporating interval training, hill sprints, and tempo runs into his training routine can help improve his running speed and endurance.

7. Burpees Broad Jump: Schubinski's time in the burpees broad jump segment was 00:06:15, which was 00:16 slower than the average. To improve in this area, he should focus on improving his explosiveness and agility. Incorporating exercises such as box jumps, plyometric push-ups, and lateral jumps can help improve his performance in the burpees broad jump segment.

Strategies

During the race, Schubinski should consider the following strategies for better performance:

1. Pacing: It's important for Schubinski to maintain a consistent and sustainable pace throughout the race. Avoiding starting too fast or pushing too hard in the early stages can prevent fatigue and help maintain energy levels for the entire race.

2. Efficient Transitions: Schubinski should focus on minimizing transition times between segments (roxzone). Improving overall fitness and practicing smooth and quick transitions can help reduce the time spent in the roxzone.

3. Mental Stamina: HYROX races require mental toughness and the ability to push through fatigue. Schubinski should work on developing mental stamina through visualization techniques, positive self-talk, and mental conditioning exercises.

4. Practice Specific Workouts: Incorporating specific workouts that mimic the demands of the HYROX race can be beneficial. This includes combining strength exercises with running or cardio intervals to simulate the race conditions and improve overall performance.

By implementing these strategies and focusing on the areas of improvement outlined above, Cedric Schubinski can enhance his performance in future HYROX races.