Dr. Tettinger Mariann Hyrox Result

Overall Performance:

Mariann Dr. Tettinger’s performance in the 2024 Vienna - European Championship is commendable, with her overall rank placing her in the top 29% of athletes and in the top 32% of her age group. Notably, her total running time was 18:39 faster than average, highlighting her strength as a runner. However, there appears to be a discrepancy between her running performance and her performance in strength-based segments. Given her faster-than-average total running time, Mariann is primarily a runner, but she also shows potential in strength exercises, as indicated by her exceptional performance in the Sled Pull and Farmers Carry. It seems she started the race slightly too fast, which may have impacted her consistency across the running segments.

Segments to Improve:

• Wall Balls: Mariann's Wall Balls segment was slower than average, suggesting a need for improvement in explosive power and coordination.
  • Exercises: Incorporate plyometric exercises such as box jumps and squat jumps to improve explosive strength. Wall ball-specific drills, focusing on form and high-intensity interval training (HIIT), can enhance both power and endurance.
  • Form corrections: Ensure a full squat with thighs parallel to the ground before throwing the ball. Keeping eyes on the target and using the momentum from the squat to propel the ball can also improve efficiency.
• Burpees Broad Jump: This segment also stands out for improvement, indicating a need for better anaerobic capacity and agility.
  • Exercises: Burpee intervals interspersed with agility ladder drills can improve coordination, speed, and endurance. Practicing broad jumps with a focus on landing mechanics and explosive takeoffs will also be beneficial.
  • Form corrections: Focus on smooth transitions between the burpee and the jump, minimizing ground contact time and maximizing jump distance through explosive hip extension.

It's also important for Mariann to work on her transition times between exercises (Roxzone), as faster transitions can shave off crucial seconds from her overall time.

Race Strategies:

• Even Pacing: Given that Mariann tends to start fast, adopting a more even pacing strategy throughout the race could help conserve energy for strength segments and maintain a steadier performance across all running intervals.
• Transition Efficiency: Improving transition times by practicing quick changes between running and exercise stations can reduce the Roxzone time. This includes organizing equipment beforehand and mentally rehearsing the sequence of movements.
• Strength Endurance Focus: On days focusing on strength training, incorporating circuit training with minimal rest between sets can improve both strength and endurance, mimicking the diverse demands of the Hyrox race.
• Recovery and Nutrition: Implementing a structured recovery protocol, including mobility work, adequate nutrition, and hydration, is crucial for sustaining high-intensity training and improving overall performance.

By addressing these specific areas for improvement and implementing the suggested strategies, Mariann has the potential to significantly enhance her performance in future races, leveraging her strong running foundation while bolstering her strength and agility.