Johannes Tessa Hyrox Result

Overall Performance

Tessa Johannes had a strong performance in the 2023 Amsterdam Hyrox race, finishing with an overall rank of 359, which puts her in the top 24% of all athletes. In her age group (25-29), she ranked 71st out of 290 athletes, also in the top 24%. Tessa's overall time was 02:00:30, with a total running time of 01:04:48, which was 05:12 slower than the average.

Tessa showed a particular strength in the first running segment, completing it in 00:04:47, which was 01:26 faster than the average. She also excelled in the Ski Erg and Sled Push segments, finishing them 00:05 and 00:24 faster than the average, respectively. In terms of weaknesses, Tessa struggled in several running segments, including Running 2, Running 3, Running 4, Running 5, Running 6, Running 7, and Running 8. These segments were all slower than the average, indicating areas for improvement.

Segments to Improve

To improve Tessa's performance in the slower running segments, it is recommended to focus on improving her overall fitness and transition time. This can be achieved through specific training strategies and techniques such as:

1. Interval Training: Incorporate high-intensity interval training (HIIT) into Tessa's training routine. This will help improve her cardiovascular endurance and speed. Examples of interval training workouts include sprint intervals, hill repeats, and tempo runs.

2. Strength Training: Include strength training exercises that target the muscles used in running, such as the quadriceps, hamstrings, glutes, and core. This will help improve Tessa's running economy and overall running performance. Exercises like squats, lunges, deadlifts, and planks can be beneficial.

3. Plyometric Exercises: Incorporate plyometric exercises into Tessa's training routine to improve her explosive power and running efficiency. Examples of plyometric exercises include box jumps, jump squats, and burpees.

4. Transition Training: Practice quick and efficient transitions between exercises to minimize the time spent in the "roxzone" and improve overall race performance. This can be achieved through specific drills and simulations that mimic the race conditions.

Strategies

To optimize Tessa's race performance, the following strategies can be implemented:

1. Pacing: It is important for Tessa to maintain a steady pace throughout the race to avoid burning out early or losing momentum. Analyze her pacing in the faster running segments and aim to maintain a similar pace in the slower segments.

2. Strategic Rests: Identify segments where Tessa can strategically take short rests to recover and maintain a consistent pace. This can be done during exercises that require more strength or endurance, such as Wall Balls or Sandbag Lunges.

3. Mental Preparation: Help Tessa develop mental strategies to stay focused and motivated during the race. This can include visualization techniques, positive self-talk, and setting small goals throughout the race.

4. Race Simulation: Incorporate race simulations into Tessa's training routine to familiarize her with the demands of the race and practice pacing and transitions. This can be done by setting up a mock course or participating in similar events.

By implementing these strategies and focusing on the identified areas of improvement, Tessa can enhance her performance in future Hyrox races and achieve better results.