Goldschmidt Frauke Hyrox Result

Overall Performance

Frauke Goldschmidt had a strong performance in the 2023 Frankfurt Hyrox race, finishing with an overall rank of 280 out of 1164 athletes in the top 24% and a rank of 46 in her age group, which is in the top 19% of 233 athletes. Her overall time was 01:47:06, and her total running time was 00:54:30, which was 01:45 slower than the average.

Frauke showed strength in several segments, particularly in Running 1, Ski Erg, Running 2, Sled Push, Running 3, Sled Pull, and Farmers Carry, where she performed faster than the average time. This indicates that she has a good level of fitness and strength in these areas.

However, there are areas where Frauke could improve her performance. The segments where she lost the most time compared to the average were Run Total, Burpees Broad Jump, Running 8, Sandbag Lunges, Wall Balls, and Running 5. These segments should be the focus of her training and improvement efforts.

Segments to Improve

1. Run Total: Frauke's total running time was 01:45 slower than the average. To improve this segment, she should focus on improving her overall fitness and her transition time between exercises. This can be achieved through interval training, speed work, and endurance training. Incorporating high-intensity interval training (HIIT) sessions and tempo runs into her training routine will help improve her running speed and endurance.

2. Burpees Broad Jump: Frauke's time in this segment was 01:26 slower than the average. To improve her performance in burpees broad jump, she should focus on improving her explosiveness and power. Plyometric exercises such as box jumps, squat jumps, and tuck jumps can help improve her explosive power. Additionally, practicing proper form and technique for the burpees broad jump will also help her perform more efficiently during the race.

3. Running 8: Frauke's time in this segment was 01:06 slower than the average. To improve her running performance in this segment, she should focus on improving her endurance and stamina. Incorporating longer distance runs and hill training into her routine will help build her endurance. Additionally, practicing proper running form and technique, such as maintaining a steady pace and efficient stride, will also contribute to improved performance in this segment.

4. Sandbag Lunges: Frauke's time in this segment was 01:04 slower than the average. To improve her performance in sandbag lunges, she should focus on building strength and stability in her legs and core. Exercises such as lunges, squats, deadlifts, and planks can help improve her leg and core strength. Additionally, practicing proper form and technique for sandbag lunges, such as maintaining a straight back and proper lunge form, will also contribute to improved performance.

5. Wall Balls: Frauke's time in this segment was 00:51 slower than the average. To improve her performance in wall balls, she should focus on improving her upper body strength and endurance. Incorporating exercises such as push-ups, shoulder presses, and kettlebell swings into her routine will help build her upper body strength. Additionally, practicing proper form and technique for wall balls, such as using the legs to generate power and maintaining a consistent rhythm, will also contribute to improved performance.

6. Running 5: Frauke's time in this segment was 00:19 slower than the average. To improve her running performance in this segment, she should focus on improving her speed and endurance. Incorporating interval training, sprints, and fartlek runs into her routine will help improve her running speed. Additionally, practicing proper running form and technique, such as maintaining a steady pace and efficient stride, will also contribute to improved performance.

Strategies

During the race, Frauke should focus on pacing herself properly to avoid burning out too early. It's important for her to maintain a consistent and sustainable pace throughout the race. This can be achieved by starting at a comfortable pace and gradually increasing her effort as the race progresses. By pacing herself effectively, she will be able to maintain her energy levels and perform at her best in each segment.

Additionally, Frauke should aim to minimize transition times between segments. Practicing quick and efficient transitions during her training sessions will help her save valuable time during the race. She should also familiarize herself with the layout of the race course to anticipate and prepare for any obstacles or challenges that may arise.

Overall, Frauke Goldschmidt has shown strong potential in the Hyrox race. By focusing on improving her performance in the identified areas and implementing effective race strategies, she can continue to enhance her performance and achieve even better results in future races.