Angehrn Oliver Hyrox Result

Overall Performance

Oliver Angehrn performed well in the 2019 Karlsruhe HYROX race, finishing with an overall rank of 74 out of 427 athletes, placing him in the top 17% of participants. In his age group (30-34), he ranked 19th out of 93 athletes, placing him in the top 20%. His overall time was 01:25:46.

Angehrn's total running time was 00:44:26, which was 03:05 slower than the average for his finish time. This suggests that his transition time in the roxzone was slower than average, indicating that he may have taken more time to rest or complete the transitions between exercises. To improve this segment, Angehrn should focus on improving his overall fitness and reducing his transition time.

Splits Analysis:
- Running 1: 00:04:51 (00:23 slower than average)
- Ski Erg: 00:04:35 (00:10 slower than average)
- Running 2: 00:05:09 (00:12 slower than average)
- Sled Push: 00:01:47 (01:27 faster than average)
- Running 3: 00:05:17 (00:09 faster than average)
- Sled Pull: 00:03:18 (01:58 faster than average)
- Running 4: 00:05:14 (00:09 faster than average)
- Burpees Broad Jump: 00:06:08 (01:09 slower than average)
- Running 5: 00:05:49 (00:17 slower than average)
- Rowing: 00:04:36 (00:08 faster than average)
- Running 6: 00:05:24 (00:01 slower than average)
- Farmers Carry: 00:01:37 (00:39 faster than average)
- Running 7: 00:05:49 (00:27 slower than average)
- Sandbag Lunges: 00:04:35 (00:29 faster than average)
- Running 8: 00:06:57 (00:50 slower than average)
- Wall Balls: 00:05:34 (01:00 faster than average)
- Roxzone: 00:09:15 (02:35 slower than average)

Segments to Improve

Based on the splits analysis, the segments where Angehrn lost the most time were Run Total, Roxzone, Burpees Broad Jump, Running 8, Best Lap, Running 7, Running 1, Running 5, and Running 2. To improve in these areas, Angehrn should focus on the following:

1. Run Total: Angehrn's total running time was 03:05 slower than average. To improve in this segment, he should focus on improving his overall running fitness. Incorporating interval training, hill repeats, and tempo runs into his training routine can help improve his running speed and endurance.

2. Roxzone: Angehrn's roxzone time was 02:35 slower than average. To improve in this segment, Angehrn should work on improving his overall fitness and reducing his transition time between exercises. Incorporating circuit training and practicing quick transitions during his workouts can help improve his roxzone performance.

3. Burpees Broad Jump: Angehrn's time in this segment was 01:09 slower than average. To improve his performance in burpees broad jump, he should focus on improving his strength and explosiveness. Incorporating exercises such as plyometric training, squat jumps, and burpees into his training routine can help improve his performance in this segment.

4. Running 8: Angehrn's time in this segment was 00:50 slower than average. To improve in this segment, he should focus on improving his running endurance. Incorporating long-distance runs, tempo runs, and interval training into his training routine can help improve his endurance and pace in this segment.

Strategies

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

1. Pacing: Angehrn should focus on maintaining a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in lost time. By practicing pacing strategies during training runs and races, Angehrn can improve his overall performance.

2. Strength Training: Angehrn should continue to prioritize strength training in his workouts. This will help him improve his overall strength and power, which are crucial for performing well in strength-based exercises such as sled push, sled pull, and farmers carry.

3. Transition Practice: Angehrn should incorporate specific transition practice into his training routine. By simulating the transitions between exercises and practicing quick and efficient transitions, he can reduce his roxzone time and improve his overall race performance.

4. Mental Preparation: Angehrn should focus on mental preparation techniques to help him stay focused and motivated during the race. Visualization, positive self-talk, and goal-setting can all contribute to improved performance and race outcomes.

By implementing these strategies and focusing on the identified areas of improvement, Angehrn can enhance his performance in future HYROX races.