Overall Performance
Awet Tesfazghi had a strong performance in the 2019 Hyrox race in Hamburg. With an overall rank of 93 out of 774 athletes, he placed in the top 12% overall. In his age group (40-44), he also ranked 13 out of 103 athletes, again placing in the top 12%. His overall time was 01:24:07, with a total running time of 00:39:23, which was 01:18 faster than the average for his finish time.
One notable highlight of his performance was his best running lap, which was completed in just 00:04:30, making it 00:20 faster than the average time for that segment.
Segments to Improve
Based on the splits analysis, there are several segments where Awet lost time compared to the average. These segments include Running 1, Ski Erg, Sled Push, Burpees Broad Jump, Rowing, Sandbag Lunges, and Sled Pull.
To improve performance in these segments, specific training strategies and techniques can be implemented:
1. Running 1: Awet was 00:20 slower than the average time for this segment. To improve running speed and efficiency, he can focus on interval training, incorporating high-intensity sprints and hill training. Additionally, working on proper running form and technique, such as maintaining a tall posture, engaging the core, and driving the arms, can help optimize his running performance.
2. Ski Erg: Awet was 00:34 slower than the average time for this segment. To improve performance on the Ski Erg, he can incorporate specific drills and exercises that target the muscles used during the movement. This can include interval training on the Ski Erg, focusing on both speed and endurance. Additionally, incorporating strength training exercises such as squats, lunges, and deadlifts can help improve overall leg and core strength, leading to improved performance on the Ski Erg.
3. Sled Push: Awet was 00:20 slower than the average time for this segment. To improve sled push performance, he can focus on building lower body strength and power through exercises such as squats, deadlifts, and lunges. Additionally, practicing proper sled push technique, such as maintaining a low and explosive drive with the legs, can help optimize performance in this segment.
4. Burpees Broad Jump: Awet was 00:37 slower than the average time for this segment. To improve performance in burpees broad jump, he can focus on building both upper body strength and explosive power. Exercises such as push-ups, pull-ups, and plyometric exercises like box jumps and explosive push-ups can help improve both strength and power, leading to faster performance in this segment.
5. Rowing: Awet was 00:47 slower than the average time for this segment. To improve rowing performance, he can focus on building both cardiovascular endurance and upper body strength. Incorporating rowing intervals into his training routine, along with exercises such as rows, pull-ups, and lat pulldowns, can help improve rowing efficiency and speed.
6. Sandbag Lunges: Awet was 00:20 slower than the average time for this segment. To improve sandbag lunge performance, he can focus on building lower body strength and stability. Exercises such as squats, lunges, and step-ups can help improve leg strength and stability, leading to improved performance in this segment.
7. Sled Pull: Awet was 00:13 slower than the average time for this segment. To improve sled pull performance, he can focus on building upper body strength and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help improve overall upper body strength and grip strength, leading to improved performance in this segment.
8. Best Lap: Although Awet had a strong performance on his best running lap, he can continue to improve his overall running speed and endurance through focused training. Incorporating interval training, tempo runs, and long-distance runs into his training routine can help improve his overall running performance.
Strategies
To enhance performance during the race, Awet can implement the following strategies:
1. Pacing: Based on his overall performance and splits analysis, Awet displayed a well-paced race. However, he should be mindful of maintaining a consistent pace throughout the race, avoiding starting too fast and risking burnout later on. Implementing a pacing strategy that allows for a strong finish can help optimize overall race performance.
2. Transition Time: Awet's Roxzone time was 00:06:26, which was 00:01 faster than the average. To further improve transition time, he can focus on improving his overall fitness level, as well as practicing efficient and quick transitions between exercises. Incorporating specific drills that simulate race transitions can help optimize performance in this area.
By focusing on these areas of improvement and implementing the suggested training strategies and techniques, Awet Tesfazghi can enhance his performance in future Hyrox races.