Schubert Annett Hyrox Result

Overall Performance

Annett Schubert performed admirably in the 2021 Leipzig Hyrox race, finishing with an overall rank of 26 out of 150 athletes, placing her in the top 17% of all participants. In her age group (30-34), she achieved a rank of 6 out of 46 athletes, placing her in the top 13%. Her overall time of 01:32:42 showcases her strong fitness level and dedication to training.

Annett's total running time of 00:46:30 is slightly slower than the average. This indicates that she may benefit from improving her overall fitness and transition time between exercise zones. Additionally, her best running lap time of 00:04:50 demonstrates her ability to maintain a fast pace during the race.

Segments to Improve

1. Wall Balls: Annett's time of 00:06:24 for the Wall Balls segment is 01:28 slower than the average. To improve in this area, she should focus on strengthening her upper body and core muscles. Incorporating exercises such as wall ball throws, medicine ball slams, and push-ups will help enhance her power and endurance during this segment. Additionally, practicing proper form and technique, including maintaining a consistent rhythm and using the legs to generate power, will contribute to faster times.

2. Rowing: Annett's time of 00:05:59 for the Rowing segment is 00:34 slower than the average. To improve her performance in rowing, she can incorporate specific drills and exercises that target the muscles used during rowing. These include rowing intervals, rowing with resistance bands, and incorporating strength training exercises such as bent-over rows and lat pull-downs into her routine. Focusing on maintaining proper form, including a strong and controlled stroke, will also contribute to faster times.

3. Run Total: Annett's total running time of 00:46:30 is 00:30 slower than the average. To improve her running performance, she should incorporate specific running drills and interval training into her routine. This can include hill sprints, tempo runs, and interval training at varying speeds and distances. Additionally, incorporating strength training exercises that target the lower body, such as squats, lunges, and plyometric exercises, will contribute to improved running performance.

4. Ski Erg: Annett's time of 00:05:36 for the Ski Erg segment is 00:28 slower than the average. To improve her performance on the Ski Erg, she should focus on increasing her overall cardiovascular endurance and upper body strength. Incorporating exercises such as rowing, cycling, and push-ups into her training routine will help improve her endurance and power on the Ski Erg. Additionally, practicing proper technique, including maintaining a steady tempo and engaging the core muscles, will contribute to faster times.

5. Sled Pull: Annett's time of 00:06:39 for the Sled Pull segment is 00:22 slower than the average. To improve in this area, she should focus on strengthening her lower body and grip strength. Exercises such as deadlifts, squats, and farmer's walks will help improve her lower body strength and grip. Additionally, practicing proper technique, including maintaining a strong and stable stance while pulling the sled, will contribute to faster times.

Strategies

To improve overall race performance, Annett can implement the following strategies:

1. Pacing: It is important for Annett to maintain a consistent pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow can result in missed opportunities to gain time. It is recommended that she carefully plan her pace for each segment and stick to it, making adjustments if necessary based on her energy levels and performance.

2. Transitions: Annett should aim to minimize her transition time between exercise zones (roxzone). This can be achieved by practicing quick and efficient transitions during training sessions. Incorporating specific drills that simulate the transitions, such as quick changeovers between exercises or practicing moving quickly from one equipment to another, will help improve her transition times during the race.

3. Mental Focus: Hyrox races require a combination of physical and mental strength. Annett should work on maintaining a strong mental focus throughout the race, especially during challenging segments. Developing mental strategies, such as positive self-talk, visualization, and setting small goals for each segment, will help her stay focused and motivated during the race.

4. Personalized Training Plan: Annett should work with a qualified coach or trainer to develop a personalized training plan that addresses her specific strengths and weaknesses. This plan should include a combination of cardiovascular training, strength training, and specific drills and exercises aimed at improving her performance in the identified areas of improvement.

By implementing these strategies and incorporating the suggested exercises, drills, and training routines, Annett Schubert can continue to improve her performance and achieve even better results in future Hyrox races.