Alice Schürer Hyrox Result

Overall Performance:

Alice Schürer showcased exceptional prowess in the 2024 Vienna - European Championship, clinching the top rank in both her age group and overall amongst 907 athletes. Her overall time of 01:01:15 is indicative of a highly trained and competitive athlete. However, analysis of her splits and total running time, which was 00:14 slower than average, suggests a more strength-oriented profile with room for improvement in running efficiency and endurance. Her initial running segment was strong, indicating a potentially too fast start, which could have impacted her energy conservation for subsequent segments.

Segments to Improve:

• Running Total: Alice's total running time lagged slightly behind the average. To improve, she should incorporate interval training to enhance her running efficiency and VO2 max. Workouts like 400m repeats at a pace faster than her race pace, with equal rest periods, can help. Additionally, tempo runs that are slightly longer than her race's running segments can improve her aerobic capacity and endurance.
• Rowing: Alice's rowing segment was significantly slower. To boost her rowing performance, focusing on technique drills such as "legs only" rowing to improve power transfer and "pause drills" to enhance rhythm can be beneficial. Incorporating high-intensity rowing intervals, like 500m sprints followed by active recovery, will also improve her cardiovascular fitness and rowing efficiency.
• Ski Erg: The Ski Erg segment was another area of weakness. Alice should work on her upper body strength and coordination, incorporating exercises like pull-ups, lat pulldowns, and high pulls. Specific Ski Erg drills focusing on power generation from the hips and maintaining a consistent stroke rate can also be advantageous.
• Sled Push: To improve her sled push time, Alice should focus on lower body strength, particularly quadriceps and glutes. Exercises such as weighted squats, lunges, and sled drags can build the necessary strength. Practicing the actual sled push with varying weights and distances can also help her adapt better to the resistance and improve her technique.

Race Strategies:

• Pacing: Alice should aim for a more conservative start to better distribute her energy throughout the race. Implementing a pacing strategy that allows for slightly holding back during the first running segments can conserve energy for stronger finishes in both running and strength segments.
• Transition Time: Reducing time spent in the Roxzone is crucial. Alice can practice quicker transitions between exercises by setting up mock stations in training and timing the switch from one exercise to the next, mimicking race conditions as closely as possible.
• Strength and Running Balance: Given Alice's strength-oriented profile, maintaining a balance between strength training and running is essential. Incorporating more running-focused days in her training regimen, balanced with strength training days, can help improve her overall race time. Endurance runs and long interval training should be a staple in her running workouts.
• Recovery and Nutrition: Focusing on recovery and nutrition will enable Alice to sustain higher training volumes and intensities. Incorporating active recovery days, proper hydration, and a diet rich in proteins and carbohydrates will support muscle repair and energy replenishment.

By addressing these specific areas of improvement with targeted training strategies and adjusting her race strategies, Alice Schürer can transform her already impressive performance into an even more formidable competition profile.