Gennermann Benjamin Hyrox Result

Overall Performance

Benjamin Gennermann had a solid performance in the 2021 Berlin Hyrox race. He finished with an overall rank of 32, which puts him in the top 16% of all 190 athletes. In his age group (35-39), he ranked 6th out of 32 athletes, placing him in the top 18%. His overall time of 01:19:35 is respectable, but there are areas where he can improve to further enhance his performance.

In terms of his splits, Benjamin's total running time of 00:44:18 is 05:40 slower than the average for his finish time. This suggests that he could benefit from improving his overall fitness and his transition time in the roxzone. Additionally, his best running lap was 00:04:35, which is 00:22 slower than average. This indicates that he may need to focus on improving his running speed and endurance.

Segments to Improve

Based on the analysis of Benjamin's splits, the following segments were identified as areas where he lost the most time: Run Total, Running 7, Running 3, Running 4, Running 8, Running 6, Running 5, Best Lap, Running 1, Running 2, and Burpees Broad Jump. Let's take a closer look at each of these segments and provide specific training strategies and techniques to improve performance.

1. Run Total:
The total running time for Benjamin was 00:44:18, which is 05:40 slower than the average. To improve this segment, he should focus on both his overall fitness and his transition time in the roxzone. Incorporating interval training, tempo runs, and hill sprints into his training routine can help improve his running speed and endurance. Additionally, practicing quick and efficient transitions between exercises during training can help reduce time spent in the roxzone during the race.

2. Running 7:
Benjamin's time for Running 7 was 00:05:49, which is 00:47 slower than average. To improve this segment, he should focus on building his endurance and speed through longer distance runs and interval training. Incorporating exercises such as lunges, squats, and plyometrics can help strengthen the muscles used during running and improve overall running performance.

3. Running 3:
With a time of 00:05:47, Benjamin's performance in Running 3 was 00:42 slower than average. To enhance this segment, he should work on improving his running endurance and pacing. Incorporating tempo runs, fartlek training, and interval training can help him develop a better sense of pacing and improve his overall running performance.

4. Running 4:
Benjamin's time for Running 4 was 00:05:43, which is 00:39 slower than average. To improve this segment, he should focus on increasing his running speed and endurance. Incorporating speed workouts such as intervals, hill sprints, and tempo runs into his training routine can help him develop the necessary speed and endurance to excel in this segment.

5. Running 8:
With a time of 00:06:14, Benjamin's performance in Running 8 was 00:34 slower than average. To improve this segment, he should work on improving his running endurance and pacing. Incorporating longer distance runs, tempo runs, and interval training can help him build the necessary endurance and improve his pacing in this segment.

6. Running 6:
Benjamin's time for Running 6 was 00:05:35, which is 00:32 slower than average. To enhance this segment, he should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him develop the necessary speed and endurance to excel in this segment.

7. Running 5:
With a time of 00:05:40, Benjamin's performance in Running 5 was 00:30 slower than average. To improve this segment, he should focus on improving his running endurance and speed. Incorporating longer distance runs, interval training, and speed workouts into his training routine can help him develop the necessary speed and endurance to excel in this segment.

8. Best Lap:
Benjamin's best running lap was 00:04:35, which is 00:22 slower than average. To improve his running speed, he should focus on incorporating interval training, hill sprints, and tempo runs into his training routine. Additionally, working on his running form, such as maintaining a proper stride and posture, can improve his overall running speed and efficiency.

9. Running 1:
With a time of 00:04:35, Benjamin's performance in Running 1 was 00:22 slower than average. To enhance this segment, he should focus on improving his running speed and endurance. Incorporating speed workouts, such as intervals and hill sprints, into his training routine can help him develop the necessary speed and endurance to excel in this segment.

10. Running 2:
Benjamin's time for Running 2 was 00:04:58, which is 00:20 slower than average. To improve this segment, he should focus on improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine can help him develop the necessary speed and endurance to excel in this segment.

11. Burpees Broad Jump:
In the Burpees Broad Jump segment, Benjamin's time was 00:04:38, which is 00:12 slower than average. To improve this segment, he should focus on improving his explosive power and lower body strength. Incorporating exercises such as plyometric jumps, squat jumps, and burpees into his training routine can help improve his power and speed in this segment.

Strategies

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

1. Pacing: Benjamin should work on developing a better sense of pacing during the race. This can be achieved by incorporating tempo runs and interval training into his training routine to help him understand his race pace and maintain it consistently throughout the race.

2. Transition Efficiency: Benjamin should practice quick and efficient transitions between exercises during his training sessions. This will help him reduce time spent in the roxzone during the race and improve his overall race time.

3. Strength Training: Benjamin should incorporate strength training exercises into his training routine to improve his overall strength and power. This will help him excel in segments that require strength, such as the Sled Push and Sled Pull.

4. Endurance Training: Benjamin should focus on developing his endurance through longer distance runs, tempo runs, and interval training. This will improve his overall running performance and help him maintain a steady pace throughout the race.

5. Technical Form: Benjamin should pay attention to his running form, ensuring that he maintains a proper stride and posture. Working with a running coach or participating in running clinics can help him identify and correct any form issues that may be affecting his performance.

Overall, Benjamin Gennermann had a respectable performance in the 2021 Berlin Hyrox race. By implementing the suggested training strategies and techniques, focusing on areas of improvement, and incorporating race strategies for better performance, he can continue to enhance his performance and achieve even better results in future races.