Welsch Hannah Hyrox Result

Overall Performance

Hannah Welsch delivered an impressive performance in the 2024 Stuttgart HYROX event, ranking 44th overall and 12th in her age group, placing her in the top 3% and 5% respectively. Her overall time was 01:17:18. Notably, her total running time was 00:38:47, which is 01:49 faster than average, indicating a strong running profile. Her best running lap of 00:04:25 highlights her capability in running segments. Hannah appears to have a well-balanced profile with a slight edge towards running, although her strength exercises, particularly in upper body strength and endurance, could use improvement. In terms of pacing, she managed to maintain a strong pace throughout the middle segments, with a noticeable drop in the initial running segment.

Segments to Improve

• Roxzone: Hannah's Roxzone transitions were 01:50 slower than average, suggesting room for improvement in transition efficiency. To enhance this segment:
  • Practice quick transitions: Set up mock transitions in training sessions to simulate race conditions. Focus on minimizing rest and optimizing equipment handling.
  • Cross-training for endurance: Incorporate circuit training that combines running with strength exercises to improve overall fitness and transition resilience.
• Wall Balls: At 00:04:07, this was 00:30 slower than average. To improve:
  • Strengthen legs and core: Incorporate squats and core stabilization exercises to enhance power and stability.
  • Refine technique: Focus on technique by performing wall balls with varying weight loads to perfect the form and increase efficiency.
• Rowing: With a time of 00:05:22, Hannah was 00:18 slower than average. Suggested improvements include:
  • Improve rowing technique: Work with a coach to refine technique, focusing on the power phase and recovery of the stroke.
  • Endurance training: Include interval rowing sessions and long-distance rows to build cardiovascular endurance and muscle memory.
• Sandbag Lunges: Completing this in 00:04:02, Hannah was 00:07 slower than average. Improvements could focus on:
  • Leg strength drills: Conduct weighted lunges and Bulgarian split squats to build strength and balance.
  • Functional training: Incorporate dynamic movements like plyometric lunges to enhance explosive power and agility.

Race Strategies

• Pacing: Start the race at a more conservative pace to prevent early fatigue, allowing energy reserves to be better utilized in later segments where speed can be more effectively increased.
• Transition Optimization: Develop a routine for transitions to minimize time spent in the Roxzone. Practice switching between exercises quickly without losing focus or form.
• Strength-endurance Balance: Given Hannah's runner profile, incorporate more hybrid workouts that blend endurance with strength training to create a more balanced performance across all segments.