Overall Performance
Primož Štern had a strong performance in the 2019 Wien Hyrox race, finishing with an overall rank of 58 out of 292 athletes, placing him in the top 19% of participants. In his age group (U24), he ranked 7th out of 40 athletes, which is in the top 17%. His overall time was 01:23:42, with a total running time of 00:43:39, which was 03:05 slower than the average for his finish time.
Based on these results, Primož Štern has a balanced profile, with a slight focus on strength rather than running. He performed well in certain segments, such as the Ski Erg and Sled Push, where he was faster than the average time. However, he struggled in several running segments, including Running 2, Running 3, Running 4, Running 5, Running 6, and Running 8, where he was slower than the average time.
Segments to Improve
1. Running 5: Primož Štern was 00:28 slower than the average time in this segment. To improve his performance, he should focus on increasing his running speed and endurance. Incorporating interval training, such as sprint repeats and tempo runs, can help improve his overall running ability. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and single-leg squats, can help improve his running efficiency.
2. Running 6: Primož Štern was 00:28 slower than the average time in this segment. Similar to Running 5, he should focus on improving his running speed and endurance. Incorporating hill training and interval training can help increase his running stamina. Additionally, working on his running form, such as maintaining proper posture and stride length, can help improve his efficiency and speed.
3. Burpees Broad Jump: Primož Štern was 00:27 slower than the average time in this segment. To improve his performance, he should focus on increasing his explosive power and agility. Incorporating exercises such as plyometric training, box jumps, and agility ladder drills can help improve his power and coordination. Additionally, practicing proper technique for the burpees and broad jumps can help optimize his efficiency in this segment.
4. Running 3: Primož Štern was 00:22 slower than the average time in this segment. To improve his performance, he should focus on increasing his running endurance and speed. Incorporating longer distance runs and tempo runs can help improve his overall running stamina. Additionally, incorporating strength training exercises that target the muscles used in running, such as calf raises and hip strengthening exercises, can help improve his running efficiency and prevent fatigue.
5. Running 8: Primož Štern was 00:21 slower than the average time in this segment. Similar to the previous running segments, he should focus on increasing his running speed and endurance. Incorporating interval training and hill training can help improve his overall running ability. Additionally, incorporating strength training exercises that target the muscles used in running, such as hamstring curls and glute bridges, can help improve his running efficiency and speed.
6. Running 2 and Running 4: Primož Štern was slower than the average time in these segments. To improve his running performance, he should focus on increasing his overall running speed and endurance. Incorporating interval training, tempo runs, and hill training can help improve his running stamina and speed. Additionally, incorporating strength training exercises that target the muscles used in running, such as squats and lunges, can help improve his running efficiency and power.
7. Rowing: Primož Štern was 00:12 slower than the average time in this segment. To improve his performance in rowing, he should focus on increasing his overall strength and power. Incorporating exercises such as deadlifts, rows, and kettlebell swings can help improve his rowing power. Additionally, practicing proper rowing technique, including proper form and stroke length, can help optimize his efficiency in this segment.
Strategies
- Primož Štern should work on pacing himself throughout the race to avoid burning out early on. He should start with a steady pace and gradually increase his effort as the race progresses.
- During the running segments, he should focus on maintaining a consistent pace and not pushing too hard in the beginning. This will help him conserve energy for the other segments.
- Primož Štern should prioritize his transitions between segments to minimize time spent in the roxzone. This can be achieved by practicing quick and efficient transitions in training.
- He should also focus on maintaining proper form and technique in all segments to optimize efficiency and prevent unnecessary fatigue. Regular practice and form drills can help improve his overall performance.
- Primož Štern should incorporate specific training sessions targeting his weaker areas, such as interval training for running and strength training for the specific muscle groups used in each segment. This will help him improve his performance in those segments and overall race performance.