Wettstein Dominik Hyrox Result

Overall Performance

Dominik Wettstein delivered a commendable performance at the 2024 Milan Hyrox race, finishing in the top 32% overall and top 23% in his age group. His total running time of 36:09 was significantly faster than the average, indicating a strong runner's profile. This suggests that his running abilities are well-developed, which is further evidenced by his exceptional performance in the majority of the running segments. However, the initial running segment was slower, suggesting a conservative start. This strategy allowed him to accelerate in subsequent running segments, maintaining a strong pace throughout the race. Wettstein's strengths lie in his running capabilities, but to become a more balanced athlete, improvement in strength-oriented exercises is necessary.

Segments to Improve

• Roxzone: With a time of 8:28, this transition segment was slower than average. Improving transition times is crucial. Incorporate transition drills into training, such as setting up mock race conditions where transitions are timed and practiced repeatedly. Enhance overall fitness by including high-intensity interval training (HIIT) to improve cardiovascular endurance and reduce rest time.
• Sled Pull: Dominik's time was significantly slower here. To improve, focus on developing upper body and core strength. Exercises such as bent-over rows, deadlifts, and core stability workouts can be beneficial. Practice sled pulls with varying weights to build strength and endurance.
• Wall Balls: Training should focus on improving explosive power and endurance. Incorporate squats, medicine ball throws, and plyometric exercises. Pay attention to form, ensuring proper squat depth and efficient ball trajectory to minimize energy wastage.
• Burpees Broad Jump: This segment requires explosive power and agility. Include plyometric drills, such as box jumps and burpee variations, to build explosive strength and improve transition speed between burpees and broad jumps.
• Rowing: To enhance rowing efficiency, practice rowing with focus on technique. Engage in rowing intervals to improve power and endurance. Strengthen the back, shoulders, and core with exercises like pull-ups and seated rows.
• Ski Erg: Improve technique by focusing on efficient stroke mechanics. Incorporate ski erg intervals into workouts, focusing on maintaining power output while reducing energy expenditure. Strengthen the shoulders and triceps with overhead presses and triceps extensions.
• Sandbag Lunges: Focus on leg strength and balance. Perform lunges with added weight and incorporate single-leg exercises like Bulgarian split squats. Work on core stability to maintain form during fatigued states.

Race Strategies

• Even Pacing: Consider maintaining a more consistent pace throughout the race. A slightly faster start could help gain an early advantage, but ensure it is sustainable to avoid burnout in later stages.
• Efficient Transitions: Work on minimizing transition times by practicing race-specific transitions. Optimize gear placement and develop a consistent routine to reduce unnecessary pauses.
• Conserve Energy for Strength Segments: Since running is a strength, conserve energy during the running segments to ensure more energy is available for strength-based challenges.
• Adapt to Compromised Running: Practice running intervals after strength exercises to simulate race conditions. This will help in adapting to the fatigue experienced during transitions between strength and running segments.