Overall Performance
Ashton Finkenbinder had a strong performance in the 2022 Dallas Hyrox race, finishing with an overall rank of 59 out of 383 athletes, which places him in the top 15% of participants. In his age group (35-39), he finished in 18th place, which is in the top 22% of competitors. His overall time was 01:34:10, and his total running time was 00:52:42, which was 06:18 slower than the average.
Based on his splits analysis, Ashton's best running lap was 00:06:14, which indicates that he has the potential to perform well in the running segment. However, there were several running segments where he lost time compared to the average, specifically Running 1, Running 2, Running 4, Running 5, Running 6, and Running 3. These segments should be the focus for improvement in order to enhance his overall performance.
Segments to Improve
1. Running 1: Ashton was 01:16 slower than the average in this segment. To improve his performance, he can work on speed and endurance through interval training. Incorporate high-intensity interval training sessions with shorter sprints and longer distance runs to improve speed and stamina.
2. Running 2: Ashton was 00:52 slower than the average in this segment. To improve his performance, he should focus on increasing his endurance and maintaining a consistent pace. Incorporate longer distance runs at a moderate pace to build endurance and practice pacing strategies during training.
3. Running 4: Ashton was 01:09 slower than the average in this segment. To improve his performance, he should focus on building strength and power through resistance training exercises. Incorporate exercises such as squats, lunges, and plyometric movements to improve leg strength and explosive power.
4. Running 5: Ashton was 00:46 slower than the average in this segment. To improve his performance, he should focus on improving his running efficiency and technique. Incorporate drills such as high knees, butt kicks, and strides to improve running form and efficiency.
5. Running 6: Ashton was 00:44 slower than the average in this segment. To improve his performance, he should focus on increasing his speed and agility. Incorporate speed drills such as ladder drills, cone drills, and shuttle runs to improve quickness and agility.
6. Running 3: Ashton was 00:19 slower than the average in this segment. To improve his performance, he should focus on maintaining a steady pace and avoiding fatigue. Incorporate tempo runs and hill workouts to build endurance and simulate race conditions.
Strategies
- Pacing: Ashton should focus on maintaining a steady pace throughout the race. Avoid starting too fast and burning out early. Practice pacing strategies during training to find the optimal pace for each segment.
- Transitions: As Ashton's roxzone time was faster than average, it shows that he performed well in transitions. He should continue to prioritize fast and efficient transitions during the race to minimize time lost.
- Mental Preparation: Develop mental strategies to stay focused and motivated during the race. Visualize success and set small goals for each segment to stay motivated and maintain a positive mindset.
- Hydration and Nutrition: Ensure proper hydration and fueling before, during, and after the race. Practice race-day nutrition and hydration strategies during training to optimize performance.
Incorporate these training strategies, drills, and race strategies into Ashton Finkenbinder's training program to improve his performance and achieve better results in future Hyrox races.