Plazanic Alexandra Hyrox Result

Overall Performance

Alexandra Plazanic performed well in the 2019 Frankfurt Hyrox race, finishing with an overall rank of 30 out of 330 athletes, placing her in the top 9% of participants. In her age group (45-49), she achieved a rank of 2 out of 31 athletes, placing her in the top 6%. Her overall time was 01:26:20, with a total running time of 00:44:59. However, her total running time was 02:01 slower than the average time for her finish. This suggests that Alexandra may need to focus on improving her running performance in order to enhance her overall race performance.

Segments to Improve

1. Running 1: Alexandra's time of 00:05:24 for this segment was 00:35 slower than average. To improve this segment, she should focus on increasing her running speed and endurance. Specific training strategies may include interval training, tempo runs, and hill sprints. Incorporating specific running drills such as high knees, butt kicks, and strides can also help improve running form and efficiency.

2. Ski Erg: Alexandra's time of 00:05:17 for this segment was 00:18 slower than average. To improve her performance on the Ski Erg, she should focus on building strength and endurance in her upper body and core. Exercises such as rowing, pull-ups, and push-ups can help improve the muscles used during this segment. Additionally, practicing proper technique on the Ski Erg, including maintaining a smooth and efficient rhythm, can lead to faster times.

3. Running 2: Alexandra's time of 00:05:30 for this segment was 00:15 slower than average. To improve her running performance in this segment, she should focus on interval training and speed work. Incorporating shorter, faster runs and incorporating interval training sessions with varying intensities can help improve her pace and overall speed.

4. Rowing: Alexandra's time of 00:05:24 for this segment was 00:11 slower than average. To improve her rowing performance, she should focus on developing her upper body and core strength. Incorporating exercises such as bent-over rows, lat pulldowns, and planks can help improve the muscles used during rowing. Additionally, practicing proper rowing technique, including maintaining a strong and efficient stroke, can lead to faster times.

5. Roxzone: Alexandra's time of 00:06:24 for this segment was 00:11 slower than average. To improve her performance in the Roxzone, she should focus on improving her overall fitness and transition times. Incorporating high-intensity interval training (HIIT) workouts and practicing quick transitions between exercises can help improve her overall fitness and reduce time spent in the Roxzone.

Strategies

1. Pacing: Alexandra should focus on maintaining a consistent and sustainable pace throughout the race. Starting too fast can lead to early fatigue, while starting too slow can result in a slower overall time. By monitoring her pace and exertion level, she can ensure that she maintains a steady and efficient pace throughout the race.

2. Strength Training: Alexandra should incorporate strength training exercises into her training routine to improve her overall strength and power. This can help her excel in the strength-focused segments of the race, such as the Sled Pull and Farmers Carry. Exercises such as squats, deadlifts, and lunges can help improve her lower body strength, while exercises like push-ups and pull-ups can improve her upper body strength.

3. Running Technique: Alexandra should focus on maintaining proper running form throughout the race. This includes maintaining an upright posture, landing midfoot, and using her arms efficiently to propel herself forward. Practicing running drills and incorporating form-focused workouts can help improve her running technique and efficiency.

4. Mental Preparation: Alexandra should work on mental preparation techniques to help maintain focus and motivation during the race. This can include visualization exercises, positive self-talk, and setting specific goals for each segment of the race. By staying mentally strong and focused, Alexandra can push through challenging moments and maintain a high level of performance.

Overall, Alexandra Plazanic has shown great potential in the 2019 Frankfurt Hyrox race. By focusing on improving her running performance and implementing the suggested strategies and training techniques, she can further enhance her race performance and continue to achieve impressive results.