Kershner Gary Hyrox Result

Overall Performance

Gary Kershner had a solid performance in the 2022 New York Hyrox race, finishing with an overall rank of 154 out of 428 athletes, putting him in the top 35% of participants. In his age group (45-49), he achieved a rank of 12 out of 44 athletes, which places him in the top 27%. His overall time was 01:34:49, with a total running time of 00:49:56, which was 05:13 slower than the average.

Looking at the splits, Gary performed slightly below average in most running segments, with Running 1, Running 2, Running 4, and Running 5 being the areas where he lost the most time. He also struggled with Sandbag Lunges and Farmers Carry, where he was significantly slower than the average. On the other hand, he performed better than average in Ski Erg, Sled Push, Sled Pull, Burpees Broad Jump, Rowing, Wall Balls, and Roxzone.

Based on the splits analysis, it appears that Gary has a balanced profile, with no significant strengths or weaknesses in either running or strength exercises. However, his running performance could benefit from improvement, as his total running time was slower than average. This suggests that he should focus on incorporating more running-specific training into his routine.

Segments to Improve

1. Running 1: Gary was 00:47 slower than average in this segment. To improve his running speed and endurance, he should incorporate interval training into his workouts. This can include high-intensity intervals, such as sprints or hill repeats, mixed with lower-intensity recovery periods. Additionally, adding strength training exercises that target the muscles used in running, such as lunges and squats, can help improve his running performance.

2. Sandbag Lunges: Gary was 00:46 slower than average in this segment. To improve his performance in sandbag lunges, he should focus on strengthening his legs and core. Exercises such as squats, lunges, and deadlifts can help build the necessary strength and stability for this movement. Additionally, practicing lunges with a sandbag or weighted backpack can help simulate the race scenario and improve his efficiency.

3. Farmers Carry: Gary was 00:33 slower than average in this segment. To improve his performance in farmers carry, he should focus on grip strength and overall upper body strength. Incorporating exercises such as farmer's walks, dead hangs, and forearm curls can help improve his grip strength. Additionally, working on shoulder and back exercises, such as rows and pull-ups, can improve his overall upper body strength for better performance in this segment.

4. Running 4: Gary was 00:12 slower than average in this segment. To improve his running endurance and speed, he should focus on incorporating longer distance runs into his training routine. Gradually increasing the distance and intensity of these runs will help improve his overall running performance. Additionally, incorporating interval training and hill workouts can help build strength and improve speed.

Strategies

To improve his overall race performance, Gary should consider the following strategies:

1. Pacing: Based on the splits analysis, it appears that Gary may have started the race too fast, as he experienced a significant drop in performance in the later running segments. It's important for him to pace himself properly throughout the race to maintain consistent performance. Starting at a slightly slower pace and gradually increasing speed can help him maintain energy and avoid fatigue later in the race.

2. Transition Efficiency: Gary performed well in the Roxzone, with a time that was 03:05 faster than average. To maintain this efficiency, he should focus on improving his overall fitness and reducing transition times between exercises. This can be achieved through specific training drills that simulate the transitions between exercises, such as circuit training or interval workouts with quick transitions.

3. Mental Preparation: Hyrox races require a combination of physical and mental strength. Gary should work on mental preparation techniques, such as visualization, positive self-talk, and setting specific goals for each segment of the race. This will help him stay focused and motivated throughout the race, especially during challenging segments.

4. Race-specific Training: To improve his performance in specific segments where he struggled, such as sandbag lunges and farmers carry, Gary should incorporate race-specific training into his routine. This can include practicing the movements with the actual equipment used in the race, as well as adding specific strength exercises that target the muscles used in those segments.

In conclusion, Gary Kershner had a solid performance in the 2022 New York Hyrox race. While he showed strengths in certain segments, there are areas where he can improve to enhance his overall performance. By focusing on specific training strategies and techniques, such as interval training, strength exercises, and mental preparation, Gary can work towards improving his running performance and overcoming his weaknesses in certain segments.