Hörsgen AnnKatrin Hyrox Result

Overall Performance

AnnKatrin Hörsgen delivered an impressive performance at the 2024 Stuttgart Hyrox event, securing an overall rank of 122, placing her in the top 10% of all participants, and 28th in her age group, which is the top 12%. Her total time was 01:26:04, showcasing her strong athletic capabilities.

Her total running time of 00:43:22 was notably 01:31 faster than the average, indicating a strong running profile. This suggests that AnnKatrin excels in running compared to strength-based exercises, which aligns with her ranking in running segments. However, her initial running segment was slower than average, suggesting a conservative start, which she effectively improved as the race progressed. Her running strategy seems to be well-paced, picking up speed in subsequent segments.

Segments to Improve

• Roxzone: With a time of 00:07:05, this was 00:51 slower than average. To improve this segment, AnnKatrin should focus on enhancing her transition efficiency. Training Strategy: Incorporate transition drills into workouts, simulating race conditions to reduce rest time and improve swift movement between exercises. Practice moving from one exercise to the next with minimal rest.
• Wall Balls: Her time of 00:05:08 was 00:54 slower than average. Improving strength endurance in this segment is crucial. Training Strategy: Focus on lower body and shoulder strength. Include exercises like squats, shoulder presses, and wall ball throws, emphasizing high-repetition sets to build endurance. Techniques to improve form and efficiency should also be practiced, such as maintaining a steady rhythm and optimizing breathing.
• Sandbag Lunges: At 00:05:19, this segment was 00:49 slower than average. Enhancing leg strength and stability will be beneficial. Training Strategy: Implement lunges with varying weights and directions to build leg strength and stability. Introduce balance and core exercises, such as single-leg squats and plank variations, to improve overall control during lunges.
• Burpees Broad Jump: This segment was slower by 00:14, indicating room for improvement. Training Strategy: Incorporate plyometric exercises to enhance explosive power. Include drills like box jumps, burpee variations, and broad jump practices to improve agility and power.
• Rowing: Her time was 00:10 slower than average, suggesting slight inefficiencies. Training Strategy: Focus on rowing technique and power. Include interval training on the rowing machine to boost cardiovascular efficiency and endurance. Work on proper rowing form to maximize stroke efficiency.

Race Strategies

• Improve Transitions: Focus on minimizing downtime between exercise zones. Practice quick transitions in training by timing transitions and reducing rest periods.
• Pacing Strategy: Maintain a balanced pace. While her running is strong, avoiding an overly conservative start can help maintain a competitive edge throughout the race. Use negative splits in training to get accustomed to accelerating in later segments.
• Compromised Running: After strength exercises like sled push/pull and sandbag lunges, practice running to simulate race fatigue. This will help in maintaining running form and pace post-exercise.
• Breathing and Focus: During more challenging exercises like wall balls and burpees, focus on maintaining controlled breathing and mental clarity to avoid excessive fatigue.