Overall Performance
Mathilde Rouanet performed well in the 2023 Malaga Hyrox race, finishing with an overall rank of 135 out of 560 athletes, placing her in the top 24% overall. In her age group (45-49), she ranked 15th out of 61 athletes, also in the top 24%. Her overall time was 01:43:35, with a total running time of 00:56:17, which was 05:20 slower than the average.
Mathilde's best running lap was 00:05:40, which was 00:13 slower than the average. Her splits analysis revealed that she had slower times in Running 1, Ski Erg, Running 2, Running 3, Running 4, Burpees Broad Jump, Running 5, Running 6, Running 7, Running 8, and Roxzone.
Segments to Improve
Based on the analysis, Mathilde should focus on improving her running performance, as she consistently had slower times in most running segments compared to the average. To enhance her running capabilities, Mathilde can incorporate the following training strategies and techniques:
1. Interval Training: Incorporate interval training sessions, alternating between high-intensity sprints and recovery periods. This will help improve Mathilde's speed and endurance.
2. Hill Repeats: Include hill repeats in Mathilde's training routine to build strength and improve running efficiency. Find a steep hill and perform multiple uphill sprints, focusing on maintaining good form and pushing through the incline.
3. Tempo Runs: Incorporate tempo runs into Mathilde's training, where she runs at a comfortably hard pace for an extended period. This will help improve her lactate threshold and overall race pace.
4. Strength Training: Mathilde should prioritize strength training exercises that target her lower body, such as squats, lunges, and deadlifts. Stronger leg muscles will improve her running power and endurance.
5. Plyometric Exercises: Include plyometric exercises like box jumps, squat jumps, and lateral jumps to improve Mathilde's explosiveness and power while running.
6. Running Form: Mathilde should work on her running form, focusing on maintaining an upright posture, a slight forward lean, and a strong arm swing. This will improve her running efficiency and help conserve energy during the race.
Strategies
To improve Mathilde's performance during the race, the following strategies can be implemented:
1. Pacing: Mathilde should focus on maintaining a steady pace throughout the race, avoiding going out too fast in the beginning. Conserving energy early on will help her finish strong in the later stages.
2. Transitions: Mathilde should aim to minimize the time spent in the Roxzone, as this was an area where she lost valuable time. Improving overall fitness and practicing efficient transitions between exercises will help reduce time spent in this zone.
3. Mental Preparation: Mathilde should work on mental strategies to stay focused and motivated during the race. This could include visualization techniques, positive self-talk, and setting small goals throughout the race to stay engaged.
4. Hydration and Nutrition: Mathilde should ensure she is properly hydrated and fueled before and during the race. This includes consuming a balanced meal before the race and hydrating adequately to maintain optimal performance.
By implementing these training strategies and race strategies, Mathilde can improve her overall performance and excel in future Hyrox races.