Geschwandtner Natalia Hyrox Result

Overall Performance:

Natalia Geschwandtner showcased a commendable performance in the 2024 Vienna European Championship, finishing in the top 8% of all athletes and top 11% in her age group, which is an impressive achievement. Her strength in the sled push and pull segments, as well as sandbag lunges, where she significantly outperformed the average, indicates a strong foundation in power-based exercises. However, her total running time being slower than average by 01:01 suggests that while Natalia has a solid base in strength exercises, her running endurance and pace may need improvement to elevate her overall performance. Starting the race with a faster than average first running segment but then slowing down suggests an initial pacing issue that could be addressed with strategic endurance training.

Segments to Improve:

• Run Total: Natalia's total running time suggests a need for enhanced running endurance and speed. Incorporating interval training sessions, such as 400m repeats with rest periods half the duration of the run, can improve VO2 max and running efficiency. Long, slow distance runs (increasing by no more than 10% weekly) can also enhance overall endurance. Focusing on running form, such as maintaining a relaxed upper body and efficient stride length, can improve running economy.
• Wall Balls: The wall balls segment was significantly slower than desired. To improve, Natalia should focus on squat depth and explosiveness. Exercises like air squats to practice depth and jump squats for power can be beneficial. Additionally, practicing wall balls with a lighter ball to focus on speed and form before gradually increasing weight can help improve performance.
• Burpees Broad Jump: The slower performance here indicates a potential lack of explosive power and efficiency in movement. Plyometric exercises such as box jumps and broad jumps can improve explosive strength, while burpee drills focusing on minimizing ground contact time can increase efficiency.
• Ski Erg: To improve Ski Erg times, focus on technique and power. Incorporating upper body strength exercises, such as pull-ups and rows, can increase pulling power. Additionally, high-intensity interval training (HIIT) on the Ski Erg, focusing on powerful, efficient strokes, can improve overall performance in this segment.
• Rowing: Similar to the Ski Erg, improving rowing times involves technique refinement and power. Rowing intervals (e.g., 500m repeats) with focus on maintaining a strong, consistent stroke rate can build endurance and speed. Core strengthening exercises will also support a more powerful drive phase.

Race Strategies:

• Start Pacing: Natalia should aim for a more conservative start to avoid burning out too early. By dividing the race into thirds and aiming to maintain a steady pace for the first two, before incrementally increasing effort in the final third, she can ensure a more evenly distributed performance throughout.
• Transition Speed: Reducing time in the Roxzone indicates a need for quicker transitions between exercises. Practicing swift changes from running to strength exercises and vice versa during training can help minimize transition times.
• Mid-Race Nutrition and Hydration: Proper nutrition and hydration strategies during the race can help maintain energy levels and prevent fatigue. Experimenting with different strategies during training to find what works best can be beneficial.
• Mental Preparation: Mental resilience plays a crucial role in enduring and pushing through tough segments of the race. Visualization techniques and setting small, achievable goals throughout the race can help maintain focus and motivation.

In conclusion, by focusing on these specific areas of improvement and implementing the suggested training strategies and race tactics, Natalia Geschwandtner has the potential to significantly enhance her performance in future Hyrox races.