Filgertshofer Marina Hyrox Result

Overall Performance

Marina Filgertshofer had an impressive performance in the 2023 Hamburg HYROX race, placing 12th overall out of 1091 athletes and 6th in her age group (30-34). This places her in the top 1% of all athletes and the top 2% of her age group. Her overall time of 01:10:39 showcases her strong fitness level and dedication to training.

Filgertshofer's total running time of 00:35:16 is particularly noteworthy, as it is 21 seconds faster than the average for her finish time. This indicates that she has a strong running profile and excels in cardiovascular endurance. Her best running lap time of 00:04:07 also highlights her speed and efficiency in running.

Segments to Improve

1. Burpees Broad Jump: Filgertshofer's time of 00:05:47 in this segment was 01:55 slower than the average. To improve in this area, she should focus on increasing her strength and power, as well as refining her technique for the burpees and broad jumps. Incorporating exercises such as squats, lunges, and explosive plyometric movements can help her build the necessary strength and power. Additionally, practicing the specific movement pattern of the burpee broad jump and focusing on efficient transitions between the two movements will lead to improved performance.

2. Running 1: Filgertshofer's time of 00:04:36 in this segment was 00:38 slower than the average. To improve her running performance in this segment, she should focus on increasing her speed and endurance. Incorporating interval training and tempo runs into her training routine can help improve her overall running pace. She should also pay attention to her running form and ensure proper technique to maximize efficiency and reduce time lost.

3. Roxzone: Filgertshofer's time of 00:05:27 in the roxzone was 00:37 slower than the average. To improve this segment, she should focus on improving her overall fitness and transitioning between exercises more efficiently. Incorporating high-intensity interval training (HIIT) workouts and circuit training can help improve her overall fitness level and reduce the time spent in the roxzone. Additionally, practicing specific transitions between exercises and minimizing rest time will lead to faster overall race times.

4. Best Lap: Filgertshofer's best lap time of 00:04:07 indicates her potential for faster running times. To optimize her performance in future races, she should aim to maintain this pace consistently throughout the race. Incorporating speed workouts such as intervals, hill sprints, and tempo runs into her training routine will help her build the necessary speed and endurance.

Strategies

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

1. Pacing: Filgertshofer should aim to maintain a consistent pace throughout the race, avoiding starting too fast and risking burnout later on. By pacing herself effectively, she can optimize her energy expenditure and maintain a strong performance throughout the entire race.

2. Transitions: Filgertshofer should focus on minimizing transition times between exercises. Practicing specific transitions during training and developing a smooth and efficient routine can help her save valuable time during the race.

3. Mental Preparation: Filgertshofer should work on mental strategies to stay focused and motivated throughout the race. Positive self-talk, visualization, and setting small goals during the race can help her maintain a strong mindset and push through challenging moments.

4. Strength and Conditioning: Filgertshofer should continue to prioritize strength and conditioning training in her routine. This will help improve her overall fitness level, enhance her performance in strength-based exercises, and support her running performance.

Overall, Marina Filgertshofer's performance in the 2023 Hamburg HYROX race was impressive, placing her among the top athletes in her age group. By focusing on improving the identified segments and implementing the suggested training strategies, she can continue to excel and achieve even better results in future races.