Kuijpers Tessa Performance Analysis

Overall Performance:

Tessa Kuijpers showcased an impressive performance in the 2024 Rotterdam HYROX, finishing in the top 2% of all athletes and top 1% in her age group. Her overall time and ranks indicate a high level of fitness and competitiveness. The analysis of Tessa's race reveals she has a balanced profile with a slight inclination towards strength exercises, as indicated by her faster than average performance in strength-focused segments like the Sled Pull and Wall Balls. However, her total running time being 01:32 slower than average suggests that while she has a solid foundation in running, there is room for improvement in her running efficiency and speed. Tessa's pacing appeared to start slower in the early running segments, which might indicate a conservative approach or a need for a better warm-up to hit optimal performance levels from the start.

Segments to Improve:

• Running Total: Tessa's overall running time being slower than the average indicates a potential to gain speed and efficiency. Incorporating interval training, such as 400m repeats at a faster pace than her race pace, with adequate rest, can improve her VO2 max and running economy. Additionally, tempo runs at a slightly slower pace than her race pace will help increase her lactate threshold, allowing her to maintain a faster pace for longer.
• Burpees Broad Jump: This segment was slightly slower than average. To improve, Tessa should focus on plyometric exercises like box jumps and squat jumps to increase her explosive strength, which will help in both the burpees and the broad jump components. Practicing the specific movement of the burpees broad jump in a fatigued state, as it would occur in the race, can also help improve her efficiency and time.
• Farmer's Carry: Being significantly slower in this segment suggests a potential weakness in grip strength and core stability. To address this, Tessa should incorporate grip strengthening exercises (e.g., dead hangs, farmer's walks with progressively heavier weights) and core stabilization work (e.g., planks, dead bugs, and Pallof presses) into her training routine.

Race Strategies:

• Warm-Up Properly: An effective warm-up strategy focusing on dynamic movements, light jogging, and specific drills related to the first exercise segment can help Tessa start the race at an optimal pace, avoiding a too slow start.
• Pacing Strategy: Given Tessa's tendency to start slower in the running segments, working with a coach to develop a pacing strategy that allows her to push a little harder in the early stages without burning out could lead to improved overall times. Practicing race-pace runs and learning to gauge her effort can help in executing this strategy effectively.
• Transition Efficiency: Since Tessa has a faster than average roxzone time, focusing on minimizing transition times even further can provide an edge. Practicing quick transitions between exercises in training, simulating race conditions, will help reduce overall time spent in the roxzone.
• Strength and Conditioning Balance: Continuing to maintain a balanced approach to strength and conditioning is crucial. However, prioritizing running improvements through targeted training while maintaining current strength levels can provide the most significant performance gains in future races.

With focused improvements in her running efficiency, combined with strategic enhancements in her strength segments and race-day execution, Tessa Kuijpers has the potential to elevate her performance even further in future HYROX races.