Johannes Tessa Hyrox Result

Overall Performance

Tessa Johannes performed well in the 2019 Hamburg Hyrox race, finishing with an overall rank of 217 out of 774 athletes, placing her in the top 28% of all competitors. In her age group (U24), she ranked 29th out of 75 athletes, placing her in the top 38%.

Tessa's overall time for the race was 01:46:23, with a total running time of 00:53:52. Her total running time was 02:16 slower than the average for her finish time, indicating that she could improve her running performance. Her best running lap was 00:06:15.

Segments to Improve

Based on the splits analysis, the segments where Tessa lost the most time were:

1. Running 1: Tessa's time of 00:06:15 was 00:46 slower than the average. To improve this segment, she should focus on building her running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into her training routine can help improve her running performance.

2. Wall Balls: Tessa's time of 00:06:54 was 00:46 slower than the average. To improve this segment, she should work on her upper body strength and endurance. Exercises such as wall ball shots, thrusters, and shoulder presses can help improve her performance in this segment.

3. Ski Erg: Tessa's time of 00:06:00 was 00:36 slower than the average. To improve this segment, she should focus on her cardiovascular endurance and technique on the ski erg. Incorporating ski erg intervals and practicing proper technique, including engaging the core and utilizing a smooth pulling motion, can help improve her performance in this segment.

4. Sandbag Lunges: Tessa's time of 00:06:32 was 00:31 slower than the average. To improve this segment, she should work on her lower body strength and stability. Exercises such as lunges, squats, and step-ups can help improve her performance in this segment. Additionally, practicing the proper form and technique for sandbag lunges, including maintaining an upright posture and a controlled pace, can also contribute to improvement.

5. Roxzone: Tessa's time of 00:08:59 was 00:26 slower than the average. To improve this segment, Tessa should focus on improving her overall fitness and reducing transition time between exercises. Incorporating high-intensity interval training (HIIT) and circuit training into her workouts can help improve her overall fitness. Additionally, practicing quick transitions and efficient movement between exercises can help reduce the time spent in the roxzone.

Strategies

To improve Tessa's overall performance in future races, the following strategies can be implemented:

1. Pacing: Tessa should focus on maintaining a steady and sustainable pace throughout the race. Avoiding starting too fast and burning out early or starting too slow and not being able to catch up later in the race is important. Practicing pacing strategies during training, such as negative splits and even effort distribution, can help Tessa optimize her race performance.

2. Strength Training: Tessa should prioritize strength training, especially focusing on her weaker areas such as upper body strength for wall balls and lower body strength for sandbag lunges. Incorporating specific exercises and drills into her training routine, as mentioned earlier, can help improve her performance in these segments.

3. Running Training: Tessa should incorporate a variety of running workouts into her training routine to improve her running performance. This can include interval training, tempo runs, hill sprints, and long runs. Working on both speed and endurance will help Tessa improve her overall running performance in the race.

4. Transition Practice: Since Tessa lost time in the roxzone, it is important for her to practice quick and efficient transitions between exercises. Setting up mock race scenarios during training and focusing on reducing transition time can help improve her overall race performance.

By implementing these strategies and incorporating specific exercises, drills, and training routines tailored to address her areas of improvement, Tessa can enhance her performance in future Hyrox races.