Overall Performance
Philipp Goldschmitt performed well in the 2023 Frankfurt Hyrox race, finishing with an overall rank of 726, which places him in the top 62% of all athletes. In his age group (45-49), he ranked 56th, placing him in the top 60% of competitors. His overall time was 01:42:51, with a total running time of 00:46:27, which is 02:06 faster than the average for his finish time. His best running lap was 00:04:30.
Based on his splits analysis, Goldschmitt showed strength and improvement in several segments, with running 1, running 2, running 3, running 4, running 5, running 6, running 7, and sandbag lunges all being faster than average. However, he struggled in certain segments, including the Roxzone, sled pull, burpees broad jump, rowing, and farmers carry.
Segments to Improve
1. Roxzone: Goldschmitt's time in the Roxzone was 00:11:29, which is 02:25 slower than the average. To improve this segment, Goldschmitt should focus on improving his overall fitness level and reducing transition times. Increasing cardiovascular endurance through high-intensity interval training (HIIT), such as sprint intervals, can help improve overall fitness. Additionally, practicing quick and efficient transitions between exercises can help reduce time spent in the Roxzone.
2. Sled Pull: Goldschmitt's time in the sled pull was 00:07:18, which is 00:51 slower than the average. To improve this segment, Goldschmitt should focus on building strength in his upper body and core. Incorporating exercises such as deadlifts, bent-over rows, and planks into his training routine can help improve his pulling strength. Additionally, practicing proper technique and using efficient pulling mechanics can help optimize performance in this segment.
3. Burpees Broad Jump: Goldschmitt's time in the burpees broad jump was 00:06:56, which is 00:28 slower than the average. To improve this segment, Goldschmitt should focus on improving his explosive power and agility. Plyometric exercises such as box jumps, squat jumps, and lateral bounds can help improve his power output. Additionally, practicing efficient and fluid movements during the burpees and broad jumps can help optimize performance.
4. Rowing: Goldschmitt's time in the rowing segment was 00:05:30, which is 00:22 slower than the average. To improve this segment, Goldschmitt should focus on improving his rowing technique and overall cardiovascular endurance. Practicing proper rowing form, such as maintaining a strong and efficient stroke, can help optimize performance. Additionally, incorporating longer duration rowing intervals into his training routine can help improve cardiovascular endurance.
5. Farmers Carry: Goldschmitt's time in the farmers carry was 00:02:54, which is 00:16 slower than the average. To improve this segment, Goldschmitt should focus on building grip strength and overall muscular endurance. Exercises such as farmer's walks, dead hangs, and grip strengtheners can help improve his grip strength. Additionally, incorporating exercises that target the muscles used during the farmers carry, such as farmer's walk variations and kettlebell swings, can help improve overall performance.
Strategies
- Pacing: Goldschmitt should focus on maintaining a steady pace throughout the race to avoid burning out early on. It is important to find a balance between pushing the limits and conserving energy for later segments.
- Transitions: Goldschmitt should practice efficient and quick transitions between exercises to minimize time spent in the Roxzone. This can be achieved through consistent practice and mental preparation before the race.
- Mental Preparation: Goldschmitt should work on developing mental resilience and focus to overcome any challenges or fatigue during the race. Visualization techniques and positive self-talk can help maintain a strong mindset throughout the race.
- Strength and Conditioning: Goldschmitt should prioritize strength and conditioning training to improve overall fitness and performance. This can include a combination of resistance training, cardiovascular exercises, and HIIT workouts to build strength and endurance.
- Specific Exercise Focus: Goldschmitt should incorporate specific exercises and drills targeting the areas of improvement identified, such as HIIT sprints for overall fitness improvement, deadlifts and bent-over rows for sled pull performance, plyometric exercises for burpees broad jump, rowing intervals for rowing performance, and grip strengthening exercises for farmers carry.
By implementing these strategies and focusing on the identified areas of improvement, Philipp Goldschmitt can enhance his performance in future Hyrox races and achieve better results. It is important to tailor the training strategies and techniques to his specific needs and goals, considering his age group, nationality, and overall rank in the race.