Kornthaler Kerstin Hyrox Result

Overall Performance

- Kerstin Kornthaler performed well in the 2019 Wien HYROX race, finishing with an overall rank of 43, which placed her in the top 14% of 292 athletes. She also achieved a rank of 11 in her Age Group, putting her in the top 27% of 40 athletes. Her overall time was 01:34:34, with a total running time of 00:48:39, which was 01:56 slower than the average.

Segments to Improve

1. Run Total: Kerstin's total running time was slower than average, indicating a need for improvement in her running performance. To enhance her running abilities, she should focus on specific running drills and exercises, such as interval training, tempo runs, and hill sprints. This will help improve her speed, endurance, and overall running efficiency.

2. Roxzone: Kerstin's roxzone time was significantly slower than average, indicating that she took more time to transition between exercise zones. To improve this segment, she should work on improving her overall fitness and reducing transition time. Incorporating circuit training and interval training into her workouts can help improve her cardiovascular endurance and overall efficiency during transitions.

3. Wall Balls: Kerstin's time for the Wall Balls segment was 00:57 slower than average. To improve her performance in this exercise, she should focus on building strength and power in her lower body and core. Exercises such as squats, lunges, and medicine ball throws can help enhance her performance and speed during wall ball exercises.

4. Running 3: Kerstin's time for Running 3 was 00:27 slower than average. To improve her running performance in this segment, she should focus on increasing her speed and endurance. Incorporating interval training, tempo runs, and hill sprints into her training routine can help improve her overall running performance and reduce the time lost in this segment.

5. Running 8: Kerstin's time for Running 8 was 00:23 slower than average. To improve her performance in this segment, she should focus on improving her endurance and strength. Incorporating longer distance runs, hill repeats, and strength training exercises such as lunges and squats can help improve her overall performance in this segment.

6. Farmers Carry: Kerstin's time for the Farmers Carry segment was 00:16 slower than average. To improve her performance in this exercise, she should focus on building grip strength and overall upper body strength. Exercises such as deadlifts, pull-ups, and farmer's walks can help enhance her performance and speed during farmers carry.

Strategies

- To improve performance during the race, Kerstin should focus on pacing herself properly. It's important for her to maintain a consistent pace throughout the race, rather than starting too fast and burning out later on. She should also strategize her transitions between exercise zones to minimize time lost.
- Kerstin should also consider incorporating specific drills and exercises that mimic the movements and demands of the HYROX race. This will help her become more efficient and familiar with the exercises and improve her overall performance.
- Additionally, Kerstin should focus on maintaining proper form and technique during each exercise. This will help reduce the risk of injury and optimize her performance in each segment.
- Finally, she should create a well-rounded training plan that includes a combination of cardio, strength, and flexibility exercises. This will help improve her overall fitness and performance in the HYROX race.