Overall Performance
Laura Schertl had a strong performance in the 2023 Stockholm Hyrox race, placing 110th overall out of 430 athletes and ranking 9th in her age group. Her overall time of 01:43:21 indicates that she finished in the top 25% of participants. Additionally, her total running time of 00:49:29 was 00:44 faster than the average, suggesting that she has good running abilities.
Segments to Improve
1. Burpees Broad Jump: Laura lost significant time in this segment, finishing 01:11 slower than the average. To improve performance in this segment, she should focus on increasing her upper body and core strength. Incorporating exercises such as push-ups, planks, and burpees into her training routine will help improve her overall strength and endurance for this specific movement.
2. Wall Balls: Laura struggled in this segment, finishing 01:06 slower than the average. To improve her performance, she should focus on developing her leg and core strength. Exercises such as squats, lunges, and wall sits will help improve her lower body strength and stability, leading to better performance in wall balls.
3. Running 1: Laura was 00:56 slower than the average in this segment. To improve her running performance, she should focus on increasing her overall cardiovascular endurance. Incorporating interval training, hill sprints, and tempo runs into her training routine will help improve her speed and endurance for the running portions of the race.
4. Farmers Carry: Laura lost 00:39 compared to the average in this segment. To improve her performance, she should focus on improving her grip strength and overall upper body strength. Exercises such as deadlifts, pull-ups, and farmer's walks will help her develop the necessary strength and endurance for the farmers carry.
5. Best Lap: While Laura had a strong overall performance, her best lap time was 00:05:56, which is slower than average. To improve her best lap time, she should focus on improving her overall speed and agility. Incorporating agility ladder drills, shuttle runs, and plyometric exercises into her training routine will help improve her speed and explosiveness.
6. Rowing: Laura finished 00:36 slower than the average in this segment. To improve her rowing performance, she should focus on improving her rowing technique and overall cardiovascular endurance. Incorporating rowing intervals and shorter, high-intensity rowing sessions into her training routine will help improve her efficiency and speed on the rowing machine.
7. Sled Push: Laura lost 00:34 compared to the average in this segment. To improve her sled push performance, she should focus on improving her lower body and core strength. Exercises such as squats, deadlifts, and sled pushes will help her develop the necessary strength and power for this movement.
Strategies
1. Pacing: Laura should focus on maintaining a consistent pace throughout the race. It is important for her to avoid starting too fast and burning out later on. By pacing herself properly, she can ensure that she has enough energy to perform well in all segments.
2. Transition Time: Laura should work on improving her transition time between segments. This will help her minimize the time spent in the roxzone and maintain a steady flow throughout the race. Incorporating specific transition drills into her training routine will help her become more efficient and save valuable time during the race.
3. Mental Preparation: Laura should focus on mental preparation techniques to stay focused and motivated throughout the race. Visualization exercises, positive self-talk, and setting small goals for each segment can help her stay mentally strong and perform at her best.
By addressing these areas of improvement and implementing the suggested training strategies, Laura Schertl can enhance her performance in future Hyrox races and continue to excel in her age group.