Lewitz Birgit Hyrox Result

Overall Performance

Birgit Lewitz performed well in the 2019 Hamburg Hyrox race, finishing with an overall rank of 306 out of 774 athletes, which puts her in the top 39% of all participants. In her age group (55-59), she ranked 3rd out of 14 athletes, placing her in the top 21%. Her overall time was 02:22:36, and her total running time was 01:07:04, which was 3 seconds faster than the average.

Birgit's best running lap was 00:09:40, indicating that she had a strong performance during that segment. Her splits analysis reveals that she performed better than average in Running 1, Running 2, Sled Push, Running 3, Sled Pull, Running 4, Running 6, Farmers Carry, Running 7, and Sandbag Lunges.

Segments to Improve

1. Roxzone: Birgit spent 20 minutes and 42 seconds in the Roxzone, which is 10 minutes and 22 seconds slower than the average. To improve this segment, Birgit should focus on improving her overall fitness and reducing her transition time between exercises. Incorporating high-intensity interval training (HIIT) and circuit training into her workouts can help improve her overall fitness. Additionally, practicing quick transitions between exercises during training sessions can help reduce her time spent in the Roxzone during races.

2. Burpees Broad Jump: Birgit took 15 minutes and 30 seconds to complete the Burpees Broad Jump, which is 4 minutes and 1 second slower than the average. To improve her performance in this segment, Birgit should focus on enhancing her explosive power and cardiovascular endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve her explosive power. Incorporating interval training and high-intensity cardio exercises like sprints or jump rope can improve her cardiovascular endurance, allowing her to complete the Burpees Broad Jump more efficiently.

3. Rowing: Birgit completed the Rowing segment in 7 minutes and 18 seconds, which is 53 seconds slower than the average. To improve her performance in this segment, Birgit should focus on improving her rowing technique and overall upper body strength. She can practice rowing technique drills, such as focusing on proper form, stroke rate, and power generation. Incorporating exercises like bent-over rows, lat pulldowns, and push-ups can help strengthen her upper body, leading to improved rowing performance.

4. Ski Erg: Birgit completed the Ski Erg segment in 6 minutes and 30 seconds, which is 43 seconds slower than the average. To improve her performance in this segment, Birgit should focus on improving her cardiovascular endurance and lower body strength. Incorporating exercises like cycling, stair climbing, or running on a treadmill with an incline can help improve her cardiovascular endurance. Strengthening exercises for her lower body, such as squats, lunges, and step-ups, can enhance her performance on the Ski Erg.

Strategies

1. Pacing: Birgit should focus on maintaining a consistent pace throughout the race to ensure she doesn't burn out too early. Analyzing her splits, she performed better than average in several running segments, indicating that she has a stronger running profile. However, she should be cautious not to push too hard in the running segments, as this could lead to fatigue in other segments. Finding a balance between maintaining a steady pace and pushing herself when necessary will be crucial for achieving optimal performance.

2. Strategic Resting: Birgit should strategically plan her rest periods during the race. By identifying segments where she has a strength advantage, she can push harder during those segments and use the following segments to recover and prepare for the next challenge. Managing her energy and pacing herself strategically will help optimize her overall race performance.

In conclusion, Birgit Lewitz had a solid performance in the 2019 Hamburg Hyrox race. To improve her performance, she should focus on reducing her time spent in the Roxzone, improving her explosive power and cardiovascular endurance for the Burpees Broad Jump, refining her rowing technique and upper body strength for the Rowing segment, and enhancing her cardiovascular endurance and lower body strength for the Ski Erg segment. With proper training strategies and techniques, Birgit can work towards improving her overall performance in future races.