Overall Performance
Ghazal Shooshtarian performed well in the 2023 New York Hyrox race, finishing with an overall rank of 116 out of 613 athletes, which places her in the top 18% of participants. In her age group (30-34), she ranked 35th out of 136 athletes, putting her in the top 25%. Her overall time was 01:34:26, with a total running time of 00:50:37, which was 04:08 slower than the average for her finish time.
Segments to Improve
Based on the splits analysis, the segments where Ghazal Shooshtarian lost the most time were the Run Total, Sled Pull, Best Lap, Running 1, Running 2, Running 5, Running 3, Running 4, and Ski Erg. To improve her performance in these segments, specific training strategies and techniques can be implemented.
1. Run Total: Ghazal Shooshtarian's total running time was 04:08 slower than the average. To improve her overall running performance, she should focus on improving her running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine can help her build endurance and improve her running efficiency.
2. Sled Pull: Ghazal Shooshtarian's time in the Sled Pull segment was 02:14 slower than the average. To improve her performance in this segment, she should focus on building strength in her legs and core. Exercises such as squats, deadlifts, lunges, and planks can help improve her overall strength and stability for the Sled Pull.
3. Best Lap: Ghazal Shooshtarian's best lap time was 00:05:55, which was 00:47 slower than the average. To improve her speed and efficiency in this segment, she can incorporate speed drills such as interval sprints, shuttle runs, and ladder drills into her training routine. These drills will help improve her acceleration, speed, and agility.
4. Running 1, Running 2, Running 3, Running 4, and Running 5: Ghazal Shooshtarian's times in these running segments were slower than the average. To improve her running performance, she should focus on both endurance and speed training. Long-distance runs, tempo runs, and interval training can help improve her endurance, while speed drills and hill sprints can help improve her speed and running efficiency.
5. Ski Erg: Ghazal Shooshtarian's time in the Ski Erg segment was 00:11 slower than the average. To improve her performance in this segment, she should focus on improving her upper body and core strength. Exercises such as rowing, pull-ups, push-ups, and planks can help improve her upper body and core strength, which will translate to better performance on the Ski Erg.
Strategies
During the race, Ghazal Shooshtarian should focus on pacing herself properly to avoid burning out too early. It is important for her to maintain a consistent pace throughout the race to ensure she has enough energy to perform well in all segments. Additionally, she should pay attention to her transitions in the roxzone and aim to minimize the time spent there by practicing quick and efficient transitions during training.
Incorporating these strategies, training exercises, and techniques into her training routine will help Ghazal Shooshtarian improve her performance in the identified areas of improvement. By focusing on improving her overall fitness, running endurance, strength, and speed, she can enhance her performance in future races.