Van Steenbrugge Tahnee Hyrox Result

Overall Performance

Tahnee Van Steenbrugge had a strong performance in the 2023 Köln Hyrox race, finishing with an overall rank of 112 out of 631 athletes, placing her in the top 17% of all participants. In her age group (35-39), she ranked 21 out of 128 athletes, which is in the top 16%.

Tahnee's overall time was 01:33:21, with a total running time of 00:48:12. Her total running time was 01:36 slower than the average for her finish time. This indicates that she may need to focus on improving her overall fitness and transition time in order to perform better in the race.

In terms of specific splits, Tahnee performed exceptionally well in the Running 1 segment, completing it in 00:04:11, which was 00:50 faster than the average time. However, she struggled in segments such as the Burpees Broad Jump, Running 7, Running 5, Running 6, Running 4, Wall Balls, Running 3, Farmers Carry, and Ski Erg, where she lost significant time compared to the average.

Segments to Improve

1. Burpees Broad Jump: Tahnee took 00:07:39 to complete this segment, which was 01:30 slower than the average. To improve her performance in this segment, she should focus on improving her burpee technique and explosiveness in the broad jump. Incorporating exercises such as burpee variations, plyometric exercises, and lower body strength training can help enhance her power and speed in this movement.

2. Running 7: Tahnee completed this segment in 00:06:47, which was 00:45 slower than the average. To improve her running performance, she should focus on endurance training and speed work. Incorporating interval training, tempo runs, and hill sprints can help improve her overall running speed and endurance. Additionally, working on running form and technique can also contribute to better performance in this segment.

3. Running 5: Tahnee took 00:06:51 to complete this segment, which was 00:40 slower than the average. To improve her performance in this segment, she should focus on building endurance and speed. Incorporating longer distance runs, interval training, and strength training exercises targeting the lower body can help improve her running speed and endurance.

4. Running 6: Tahnee completed this segment in 00:06:43, which was 00:39 slower than the average. Similar to the previous segments, focusing on endurance and speed training will be beneficial for improving performance in this segment. Incorporating interval training, tempo runs, and strength training exercises targeting the lower body can help enhance her running speed and endurance.

5. Running 4: Tahnee took 00:06:31 to complete this segment, which was 00:31 slower than the average. To improve her performance in this segment, she should focus on increasing her running speed and endurance. Incorporating interval training, tempo runs, and strength training exercises targeting the lower body can help enhance her running performance.

6. Wall Balls: Tahnee completed this segment in 00:05:30, which was 00:31 slower than the average. To improve her performance in this segment, she should focus on improving her upper body and core strength. Incorporating exercises such as wall ball variations, shoulder press, and core exercises can help enhance her performance in this movement.

7. Running 3: Tahnee took 00:06:19 to complete this segment, which was 00:21 slower than the average. Similar to the previous running segments, focusing on endurance and speed training will be beneficial for improving performance in this segment. Incorporating interval training, tempo runs, and strength training exercises targeting the lower body can help enhance her running speed and endurance.

8. Farmers Carry: Tahnee completed this segment in 00:02:41, which was 00:13 slower than the average. To improve her performance in this segment, she should focus on improving her grip strength and overall strength. Incorporating exercises such as farmer's carry variations, deadlifts, and grip strength exercises can help enhance her performance in this movement.

9. Ski Erg: Tahnee completed this segment in 00:05:19, which was 00:12 slower than the average. To improve her performance in this segment, she should focus on improving her cardiovascular endurance and technique on the Ski Erg. Incorporating exercises such as rowing, cycling, and interval training can help enhance her cardiovascular fitness and improve her performance in this movement.

Strategies

1. Pacing: It is important for Tahnee to establish a consistent and sustainable pace throughout the race. Starting too fast can lead to fatigue later on, while starting too slow may hinder her ability to catch up. Finding a balance and maintaining a steady pace will optimize her overall performance.

2. Transition Time: Tahnee should focus on improving her transition time between segments. This can be achieved through practicing smooth and efficient movement between exercises during training sessions. By minimizing time spent in the roxzone, she can save valuable seconds and improve her overall race time.

3. Specific Training: Based on Tahnee's performance, it is recommended to incorporate specific training exercises and drills to address areas of improvement. These exercises should focus on enhancing her running speed, endurance, and overall strength. Incorporating interval training, tempo runs, plyometric exercises, and strength training targeting the lower body and upper body will help her perform better in the race.

By implementing these strategies and incorporating the recommended training exercises and techniques, Tahnee can improve her performance in the Hyrox race and achieve better results in future competitions.