Schoenborn Janet Hyrox Result

Overall Performance

Janet Schoenborn had a solid performance in the 2020 Chicago HYROX race. She finished with an overall time of 02:00:57, placing her in the top 32% of 263 athletes. In her age group (45-49), she ranked 5th out of 28 athletes, placing in the top 17%. Her overall time of 00:56:20 for running was impressive, being 03:11 faster than the average time. She also had a best running lap time of 00:06:06.

Janet's pacing throughout the race seemed to be consistent, as she maintained a relatively even split time for each segment. Her running times were consistently faster than the average, indicating that she has good running capabilities. However, there are areas where she can improve to further enhance her performance.

Segments to Improve

1. Sandbag Lunges: Janet's time of 00:10:40 for this segment was 03:47 slower than the average time. To improve in this area, she should focus on strengthening her lower body, particularly her quadriceps and glutes. Exercises such as squats, lunges, and step-ups with weights can help improve her strength and endurance for the sandbag lunges. Additionally, she should practice maintaining a steady pace and efficient movement during this segment to minimize time lost.

2. Wall Balls: Janet's time of 00:08:26 for wall balls was 01:44 slower than the average time. To improve in this area, she should focus on improving her upper body strength and endurance. Exercises such as overhead presses, push-ups, and medicine ball throws can help enhance her performance in wall balls. Janet should also work on her technique, ensuring proper form and efficient movement, as this can significantly impact her speed and efficiency in completing the wall balls.

3. Roxzone: Janet's time of 00:10:47 for the roxzone was 00:44 slower than the average time. To improve in this area, she should focus on improving her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, circuit training, and plyometric exercises can help increase her overall fitness level and improve her transition time between exercise zones.

4. Ski Erg: Janet's time of 00:05:59 for the ski erg was 00:24 slower than the average time. To improve in this area, she should focus on improving her upper body strength and cardiovascular endurance. Exercises such as rowing, swimming, and push-ups can help enhance her performance on the ski erg. Additionally, practicing proper technique and efficient movement on the ski erg will contribute to improved speed and efficiency.

5. Rowing: Janet's time of 00:06:18 for rowing was 00:15 slower than the average time. To improve in this area, she should focus on improving her cardiovascular endurance and rowing technique. Incorporating rowing intervals and longer rowing sessions into her training routine can help increase her endurance and improve her rowing performance. Janet should also focus on maintaining proper form and efficient movement during rowing to maximize her speed and efficiency.

Strategies

- Janet should continue to prioritize her running training, as she has shown strength and proficiency in this area. However, she should also dedicate specific training sessions to target the segments where she lost the most time, such as sandbag lunges, wall balls, roxzone, ski erg, and rowing.
- During the race, Janet should focus on maintaining a consistent pace and efficient movement in all segments. She should avoid starting too fast and burning out early, as this can lead to decreased performance in later segments.
- Janet should also pay attention to her transitions between exercise zones, aiming to minimize time spent in the roxzone. Practicing quick and efficient transitions during training will help her save valuable time during the race.
- Mental preparation is crucial for a successful race. Janet should develop strategies to stay focused and motivated throughout the race, especially during challenging segments. Visualizing success and positive self-talk can help her maintain a strong mindset and push through any obstacles.

By implementing these training strategies and race strategies, Janet Schoenborn can continue to improve her performance in HYROX races and achieve even better results in the future.