Overall Performance
Veroslava Aubrechtova had a strong performance in the 2019 Frankfurt HYROX race. She finished with an overall time of 01:53:29, placing her in the top 34% of 330 athletes. In her age group (30-34), she ranked 26th out of 78 athletes, which is in the top 33%.
Veroslava's total running time was 00:49:58, which was 04:53 faster than the average. This indicates that she has a strong running profile and should continue to focus on her running training to maintain this advantage.
Segments to Improve
1. Sled Pull: Veroslava's time in the Sled Pull segment was 00:19:12, which was 11:24 slower than the average. To improve in this segment, Veroslava should focus on building her strength and power in her upper body and back. Exercises such as deadlifts, bent-over rows, and pull-ups can help improve her pulling strength. Veroslava should also work on her technique and form during the Sled Pull to optimize her efficiency and minimize time lost.
2. Farmers Carry: Veroslava's time in the Farmers Carry segment was 00:03:48, which was 01:00 slower than the average. To improve in this segment, Veroslava should focus on improving her grip strength and overall endurance. Exercises such as farmer's carries, kettlebell swings, and forearm curls can help strengthen her grip. Additionally, incorporating high-intensity interval training (HIIT) workouts that include short bursts of heavy carries can help improve her endurance in this segment.
3. Rowing: Veroslava's time in the Rowing segment was 00:06:26, which was 00:32 slower than the average. To improve in this segment, Veroslava should focus on improving her rowing technique and increasing her overall power and endurance. She can practice rowing drills to improve her technique, such as focusing on the catch, drive, and finish phases of the rowing stroke. Additionally, incorporating rowing intervals and longer endurance rows into her training can help improve her rowing performance.
Strategies
1. Pacing: Veroslava's overall pacing in the race was strong, as she finished with a faster than average total running time. However, she should be mindful of not starting too fast and burning out later in the race. It is important for her to maintain a consistent and sustainable pace throughout the race to optimize her performance.
2. Transitions: Veroslava's Roxzone time was 00:06:47, which was 02:33 faster than the average. This indicates that she is efficient in her transitions between exercise zones. To maintain this advantage, Veroslava should continue to focus on her overall fitness and improve her transition time even further. Incorporating interval training and specific transition drills into her training can help improve her overall fitness and speed up her transition times.
3. Strength vs. Running: Based on Veroslava's faster than average total running time, it is clear that she has a strong running profile. To continue improving her performance, she should continue to prioritize her running training and endurance. However, she should not neglect her strength training, as it is important for overall athleticism and performance in the strength-based segments of the race. Finding a balance between running and strength training will be key for Veroslava's continued success.
Overall, Veroslava had a strong performance in the 2019 Frankfurt HYROX race. By focusing on improving her performance in the Sled Pull, Farmers Carry, and Rowing segments, as well as maintaining her running profile and optimizing her transitions, she can further enhance her performance in future races.