Schelletter Bernd Hyrox Result

Overall Performance

Bernd Schelletter performed well in the Hyrox race in Hamburg, finishing with an overall rank of 315 out of 697 athletes, placing him in the top 45% of participants. In his age group (55-59), he ranked 6th out of 8 athletes, placing him in the top 75%.

His overall time of 01:44:44 was respectable, and his total running time of 00:41:29 was particularly impressive, being 7 minutes and 9 seconds faster than the average for his finish time. This indicates that Bernd has a strong running profile and could potentially benefit from focusing on improving his strength in order to further enhance his performance.

Splits Analysis:
Bernd's splits analysis reveals areas where he gained or lost time compared to the average for his finish time:

- Running 1: Bernd completed this segment in 00:04:02, which was 1 minute and 2 seconds faster than average.
- Ski Erg: Bernd took 00:05:27 to complete this segment, which was 47 seconds slower than average.
- Running 2: Bernd finished this segment in 00:05:00, which was 42 seconds faster than average.
- Sled Push: Bernd completed this segment in 00:04:23, which was 24 seconds slower than average.
- Running 3: Bernd finished this segment in 00:05:15, which was 1 minute and 6 seconds faster than average.
- Sled Pull: Bernd took 00:08:01 to complete this segment, which was 1 minute and 24 seconds slower than average.
- Running 4: Bernd completed this segment in 00:05:11, which was 1 minute and 11 seconds faster than average.
- Burpees Broad Jump: Bernd finished this segment in 00:07:42, which was 1 minute and 2 seconds slower than average.
- Running 5: Bernd completed this segment in 00:05:22, which was 1 minute and 13 seconds faster than average.
- Rowing: Bernd took 00:05:50 to complete this segment, which was 41 seconds slower than average.
- Running 6: Bernd finished this segment in 00:05:15, which was 1 minute and 9 seconds faster than average.
- Farmers Carry: Bernd completed this segment in 00:02:27, which was 11 seconds faster than average.
- Running 7: Bernd finished this segment in 00:05:14, which was 1 minute and 10 seconds faster than average.
- Sandbag Lunges: Bernd took 00:10:10 to complete this segment, which was 3 minutes and 38 seconds slower than average.
- Running 8: Bernd completed this segment in 00:06:14, which was 1 minute and 27 seconds faster than average.
- Wall Balls: Bernd finished this segment in 00:12:18, which was 3 minutes and 36 seconds slower than average.
- Roxzone: Bernd spent 00:06:53 in the Roxzone, which was 2 minutes and 28 seconds faster than average.

Segments to Improve

Based on the splits analysis, the segments where Bernd lost the most time compared to the average for his finish time were the Sandbag Lunges, Wall Balls, Sled Pull, Burpees Broad Jump, Ski Erg, Rowing, and Sled Push.

To improve his performance in these segments, Bernd should focus on the following training strategies and techniques:

1. Sandbag Lunges: Bernd should work on improving his strength and endurance for this segment. He can incorporate exercises such as lunges, squats, and deadlifts into his training routine. Additionally, practicing sandbag lunges with progressively heavier weights and focusing on maintaining proper form will help him perform better in this segment. Considering compromised running scenarios post sandbag lunges will help in maintaining optimal running form after the strength exercise.

2. Wall Balls: Bernd should focus on improving his upper body and leg strength for this segment. Exercises such as thrusters, squats, and medicine ball throws can be beneficial in enhancing his performance. It is important for him to work on his accuracy and speed in completing the wall balls as well.

3. Sled Pull: Bernd should concentrate on improving his strength and technique for the sled pull. Incorporating exercises such as sled pushes, deadlifts, and rowing exercises into his training routine will help him build the necessary strength. Additionally, practicing proper pulling techniques and maintaining a consistent pace during the sled pull will be beneficial.

4. Burpees Broad Jump: Bernd should focus on improving his explosive power and cardiovascular endurance for this segment. Exercises such as burpees, box jumps, and plyometric exercises can help him develop the necessary power and endurance. He should also pay attention to his form and technique during the broad jump to optimize his performance.

5. Ski Erg and Rowing: Bernd should work on improving his cardiovascular endurance and technique for these segments. Incorporating regular cardio exercises such as running, biking, or swimming into his training routine will help improve his overall cardiovascular fitness. Additionally, practicing proper technique and maintaining a consistent pace during the Ski Erg and rowing segments will be beneficial.

6. Sled Push: Bernd should focus on improving his strength and technique for the sled push. Incorporating exercises such as sled pushes, squats, and lunges into his training routine will help him build the necessary strength. Additionally, practicing proper pushing techniques and maintaining a consistent pace during the sled push will be beneficial.

Strategies

During the race, Bernd should consider the following strategies for better performance:

1. Pace Management: Bernd should focus on maintaining a consistent pace throughout the race. It is important for him to avoid starting too fast and burning out early. By pacing himself properly, he can ensure that he has enough energy to perform well in all segments.

2. Transitions: Bernd should aim to minimize the time spent in the Roxzone between segments. Improving his overall fitness and practicing quick transitions during training will help him reduce the time spent in the Roxzone and maintain a steady momentum throughout the race.

3. Mental Preparation: Bernd should mentally prepare himself for the challenging segments of the race, particularly the Sandbag Lunges, Wall Balls, and Sled Pull. Visualizing success, setting realistic goals, and staying focused during these segments will help him overcome any mental barriers and perform at his best.

4. Hydration and Nutrition: Bernd should ensure that he is properly hydrated and fueled before and during the race. Staying hydrated and consuming enough carbohydrates and electrolytes will help maintain his energy levels and improve his overall performance.

By implementing these strategies and focusing on the identified areas of improvement, Bernd can enhance his performance in future Hyrox races and continue to excel in his age group.