Zadmard Taregh Hyrox Result

Overall Performance

Taregh Zadmard had a solid performance in the 2019 Wien Hyrox race, finishing in the top 67% of 292 athletes overall and in the top 70% of his age group. His overall time of 02:45:28 is respectable, but there are areas where he can make improvements to enhance his performance.

Based on the splits analysis, Taregh's strengths lie in Running 1, Running 2, Running 6, and Farmers Carry, where he performed significantly faster than the average. This indicates that he has good running ability and strength endurance. However, he struggled in segments such as Sled Pull, Burpees Broad Jump, Running 4, Running 3, Running 8, Sled Push, Running 5, Running 7, and Rowing, where he lost significant time compared to the average.

Segments to Improve

1. Sled Pull: Taregh lost 9 minutes and 14 seconds compared to the average in this segment. To improve his performance in the Sled Pull, he should focus on building strength in his posterior chain, particularly his glutes, hamstrings, and back. Deadlifts, Romanian deadlifts, and hip thrusts can help strengthen these muscles. Additionally, practicing sled pulls with progressively heavier loads will improve his efficiency and speed.

2. Burpees Broad Jump: Taregh lost 8 minutes and 11 seconds compared to the average in this segment. To enhance his performance in Burpees Broad Jump, he should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and tuck jumps can help develop his power. Additionally, practicing burpees with broad jumps in his training routine will improve his technique and efficiency.

3. Running 4: Taregh lost 4 minutes and 27 seconds compared to the average in this running segment. To improve his running performance, he should focus on increasing his endurance and speed. Incorporating interval training, tempo runs, and hill sprints into his training routine will help him build his aerobic capacity and increase his running speed.

4. Running 3: Taregh lost 2 minutes and 57 seconds compared to the average in this running segment. To enhance his running performance in this segment, he should work on improving his endurance and pacing. Incorporating long-distance runs, Fartlek training, and tempo runs into his training routine will help him develop better endurance and pacing strategies.

5. Running 8: Taregh lost 1 minute and 37 seconds compared to the average in this running segment. To improve his performance in Running 8, he should focus on increasing his endurance and speed. Incorporating fartlek training, interval training, and hill repeats into his training routine will help him build his aerobic capacity and increase his running speed.

Strategies

To improve overall performance in future races, Taregh should consider the following strategies:

1. Pacing: Taregh should work on maintaining a consistent pace throughout the race. Avoid starting too fast and burning out early, as this can lead to slower times in later segments. By practicing pacing strategies during training runs, he can develop a better sense of his optimal pace and avoid early fatigue.

2. Strength Training: Taregh should prioritize strength training to improve his performance in strength-focused segments. Incorporating exercises such as deadlifts, squats, lunges, and kettlebell swings into his training routine will help him build strength and power.

3. Transition Time: Taregh should focus on improving his transition time between segments, especially in the Roxzone. By improving his overall fitness and practicing smooth and efficient transitions during training, he can minimize time lost during the race.

4. Specific Training: Taregh should tailor his training to address his weaknesses in the Sled Pull, Burpees Broad Jump, Running 4, Running 3, and Running 8 segments. By incorporating specific exercises, drills, and training routines that target these areas, he can improve his performance and decrease the time lost.

Overall, Taregh Zadmard has shown potential in the Hyrox race, but there are areas for improvement. By focusing on strength training, pacing, and specific training for his weaknesses, he can enhance his overall performance and achieve better results in future races.