Sandhu Amrish Dev Performance Analysis

Overall Performance

Amrish Dev Sandhu finished with an overall time of 01:54:35, placing him in the top 52% of all participants and 47% in his age group. His total running time of 00:52:29 was 03:45 faster than the average, indicating a strong running profile. Sandhu's pacing strategy was effective in the initial running segments, where he consistently outperformed the average times, particularly in Running 4. However, his performance in strength-based exercises such as the Wall Balls and Burpees Broad Jump showed room for improvement. Given his faster total running time, Sandhu appears to have a predominantly runner profile and should focus on enhancing his strength to improve his overall performance in future races.

Segments to Improve

• Wall Balls: Sandhu was 01:46 slower than average in this segment. To improve, focus on leg strength and endurance. Exercises: Weighted squats, thrusters, and dynamic wall ball drills. Training Strategy: Incorporate high-rep wall ball workouts with varying weights to build endurance and technique.
• Roxzone: Transition times were 00:59 slower than average, suggesting a need for better transition efficiency and overall fitness. Exercises: High-intensity interval training (HIIT) and circuit training to improve cardiovascular endurance and transition speed. Training Strategy: Practice quick transitions between exercises in training sessions to simulate race conditions.
• Burpees Broad Jump: Slower by 00:58 than the average. Focus on explosive power and conditioning. Exercises: Plyometric drills, burpee variations, and broad jump practice. Training Strategy: Integrate burpees with other exercises to simulate fatigue and improve endurance.
• Sled Pull: This segment was 00:46 slower than average, indicating a need to build pulling strength. Exercises: Sled drags, deadlifts, and upper body strength workouts. Training Strategy: Increase sled pull resistance gradually in training to build strength and power.
• Farmers Carry: 00:17 slower than average. Focus on grip strength and core stability. Exercises: Farmers walks, core strengthening exercises, and grip strength drills. Training Strategy: Practice carrying heavier weights over shorter distances to build strength and endurance.
• Rowing: Slower by 00:23 than average. Improve technique and endurance. Exercises: Interval rowing workouts and technique drills. Training Strategy: Focus on maintaining a steady pace and efficient stroke technique.

Race Strategies

• Optimize Transitions: Practice quick transitions between exercises to minimize time spent in the Roxzone.
• Pace Management: Maintain a sustainable pace throughout, especially in early running segments, to conserve energy for strength exercises.
• Compromised Running: Train for running segments immediately following strength exercises to adapt to the fatigue and maintain speed.
• Technique Focus: Prioritize form and technique in strength exercises to increase efficiency and reduce time lost.