Fassl Monika Hyrox Result

Overall Performance

Monika Fassl performed well in the 2021 Stuttgart Hyrox race, finishing with an overall rank of 33 out of 250 athletes, which places her in the top 13% of participants. In her age group (50-54), she ranked 2nd out of 10 athletes, placing her in the top 20%. Her overall time was 01:32:28, and her total running time was 00:47:18, which was 01:10 slower than the average time.

Monika's best running lap was 00:04:57, which was 00:06 faster than the average time. However, her performance in some segments was slower than average, including Ski Erg (00:05:21, 00:13 slower), Running 2 (00:05:40, 00:06 slower), Sled Push (00:03:16, 00:04 slower), Running 3 (00:05:57, 00:02 slower), Burpees Broad Jump (00:06:37, 00:36 slower), Running 5 (00:06:02, 00:05 faster), Running 6 (00:05:59, 00:01 slower), Running 7 (00:06:01, 00:03 slower), Sandbag Lunges (00:05:30, 00:30 slower), Running 8 (00:06:48, 00:11 slower), and Wall Balls (00:05:21, 00:25 slower). Notably, Monika performed exceptionally well in the Sled Pull segment (00:05:16, 00:58 faster than average) and Farmers Carry segment (00:01:56, 00:30 faster than average).

Segments to Improve

1. Run Total: Monika's total running time of 00:47:18 was 01:10 slower than the average time. To improve this segment, she should focus on improving her overall fitness and transition time. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve her running performance. Additionally, practicing efficient transitions between exercises can help reduce the time spent in the roxzone.

2. Burpees Broad Jump: Monika's time of 00:06:37 in this segment was 00:36 slower than the average time. To improve her performance, she can focus on improving her explosiveness and endurance. Incorporating exercises such as burpees, plyometric jumps, and broad jumps into her training routine can help improve her power and speed in this segment.

3. Sandbag Lunges: Monika's time of 00:05:30 in this segment was 00:30 slower than the average time. To improve her performance, she should focus on strengthening her leg muscles and improving her stability. Exercises such as lunges, squats, and step-ups can help improve her leg strength, while incorporating balance exercises and core stability training can enhance her stability during lunges.

4. Wall Balls: Monika's time of 00:05:21 in this segment was 00:25 slower than the average time. To improve her performance, she should focus on improving her upper body strength and power. Exercises such as wall balls, thrusters, and medicine ball slams can help improve her upper body strength and explosiveness. Additionally, incorporating exercises that target the shoulders, arms, and core can help improve her overall upper body strength and stability.

5. Ski Erg: Monika's time of 00:05:21 in this segment was 00:13 slower than the average time. To improve her performance, she should focus on improving her cardiovascular endurance and technique on the Ski Erg machine. Incorporating regular cardio workouts, such as running or cycling, can help improve her endurance. Additionally, practicing proper technique on the Ski Erg, including maintaining a strong core and efficient arm and leg movements, can help improve her speed and efficiency in this segment.

6. Running 8: Monika's time of 00:06:48 in this segment was 00:11 slower than the average time. To improve her running performance in this segment, she should focus on improving her overall endurance and pacing. Incorporating longer distance runs into her training routine can help improve her endurance. Additionally, practicing interval training, such as tempo runs or fartlek training, can help improve her pacing and speed during longer runs.

Strategies

- Maintain a steady pace: To optimize performance in the race, Monika should focus on maintaining a steady pace throughout the entire race. Avoid starting too fast and burning out early, as this can lead to decreased performance in later segments.
- Efficient transitions: Practice efficient transitions between exercises to minimize time spent in the roxzone. Work on smooth transitions and minimizing rest time between exercises.
- Pacing strategy: Develop a pacing strategy for each segment based on the specific demands of the exercise. For example, in running segments, start with a controlled pace and gradually increase speed as the segment progresses. In strength-based segments, focus on maintaining a consistent pace without sacrificing form and technique.
- Mental preparation: Develop mental strategies to stay focused and motivated throughout the race. This can include positive self-talk, visualization techniques, and setting small goals for each segment.
- Practice specific exercises: Incorporate specific exercises and drills into training routines that closely mimic the movements and demands of each segment. This will help improve performance and efficiency in those specific exercises during the race.

By implementing these strategies and focusing on improving the identified areas of improvement, Monika can enhance her overall performance in future Hyrox races.