Overall Performance
Anne De Wiljes had a strong performance in the 2019 Hamburg Hyrox race, finishing with an overall rank of 138 out of 774 athletes, putting her in the top 17% overall. In her age group (30-34), she ranked 40th out of 191 athletes, placing her in the top 20%. Her overall time of 01:35:48 was solid, and she showed particular strength in the running segments, with a total running time of 00:44:16, which was 03:13 faster than the average finisher. Her best running lap time was an impressive 00:05:09.
Segments to Improve
Despite her strong overall performance, there were a few segments where Anne lost time compared to the average finisher. The segments with the most time lost were the Roxzone, Burpees Broad Jump, Wall Balls, Ski Erg, Running 1, and Rowing.
To improve in the Roxzone segment, Anne should focus on improving her overall fitness and her transition time. This can be achieved through high-intensity interval training (HIIT) workouts, specifically targeting cardio endurance and quick transitions between exercises. Incorporating exercises such as burpees, mountain climbers, and shuttle runs can help improve overall fitness and reduce transition time.
For the Burpees Broad Jump segment, Anne should focus on improving her speed and efficiency in performing burpees. Incorporating plyometric exercises such as box jumps, squat jumps, and tuck jumps can help improve explosive power and speed in the burpee movement. Additionally, practicing proper form and technique for the broad jump can help optimize performance in this segment.
To improve in the Wall Balls segment, Anne should focus on improving her strength and endurance in her upper body and legs. Incorporating exercises such as squats, lunges, overhead presses, and medicine ball throws can help improve the necessary muscle groups for wall balls. Additionally, practicing proper form and technique, including hip drive and proper breathing, can help optimize performance in this segment.
In the Ski Erg segment, Anne should focus on improving her technique and efficiency in using the ski erg machine. Working with a coach or trainer to ensure proper form and technique, as well as incorporating interval training on the ski erg, can help improve performance in this segment.
For the Running 1 and Rowing segments, Anne should focus on improving her speed and endurance in both activities. Incorporating interval training, hill sprints, and tempo runs can help improve running speed and endurance. Additionally, incorporating rowing machine workouts, such as interval rowing and long-distance rowing, can help improve rowing performance.
Strategies
During the race, Anne should focus on pacing herself properly to maintain a steady speed throughout. It is important not to start too fast and burn out early, or to start too slow and not be able to make up time later. By monitoring her pace and adjusting accordingly, Anne can optimize her performance in each segment.
Anne should also prioritize efficient transitions between segments to minimize time lost. Practicing quick and smooth transitions during training sessions can help improve overall race performance.
Additionally, Anne should consider incorporating specific strength training exercises that target the muscle groups used in each segment. This will help improve overall strength, endurance, and performance in the specific movements required during the race.
By implementing these strategies and focusing on the identified areas of improvement, Anne De Wiljes can continue to enhance her performance in future Hyrox races.