Kasia Kusak, Martyna Godniak Hyrox Result

Overall Performance:

Kasia and Martyna, you two rocked the 2023 Glasgow Hyrox competition, finishing with an impressive overall time of 01:29:18! That's a solid achievement, placing you in the top 75% of a competitive field. Your total running time of 00:50:30 was faster than the average, which indicates you have a strong running profile. However, we need to dive deeper into your performance to uncover the areas where we can push your limits even further 💪. Your pacing was a bit of a rollercoaster. While your first running segment was a bit on the fast side, you maintained a steady effort overall. This is a double-edged sword: starting strong is great, but it can lead to fatigue later in the race. Balancing your speed with endurance will be key in future competitions. Remember, in Hyrox, you’re not just racing; you’re battling your own limitations—just like Goggins says, “You must be willing to go to war with yourself.” Now, let's talk about where we can build some serious strength to complement your speed. Your weaknesses in specific segments suggest a need to focus on building that power and endurance for the strength-based elements. You’re not just runners; you’re athletes, and it’s time to embrace the grind!

Segments to Improve:

Here are your segments that need some TLC, along with specific drills to help turn those weaknesses into strengths:

• Sled Pull (00:05:07) - This was your slowest segment, and it shows. To improve, focus on your technique and core strength. Try these drills:
  • Heavy Resistance Band Walks: Attach a resistance band around your waist and walk away from the anchor point to work on your pulling strength.
  • Deadlifts: Incorporate both conventional and sumo deadlifts to build your posterior chain strength, which is critical for sled pulls.
  • Farmers Carry: Hold heavy weights and walk for distance to simulate the holding and pulling action. This will also help with grip strength!
• Rowing (00:05:58) - You spent more time in this segment than you should have. To improve your rowing efficiency:
  • Technique Drills: Focus on your form. Use video analysis to ensure you're not overextending or pulling too hard.
  • Interval Training: Incorporate 500m intervals at high intensity with short rest periods to build power and endurance.
  • Core Strength Workouts: Planks and Russian twists will help stabilize your core, allowing for more powerful strokes.
• Ski Erg (00:05:27) - This segment could use some speed. Work on your technique and endurance:
  • Ski Erg Technique Drills: Focus on your pull and recovery phases. Perform slow, controlled pulls to ensure proper form.
  • Interval Sets: 30 seconds on, 30 seconds off for 8 rounds to build your anaerobic capacity.
  • Upper Body Strength Training: Incorporate pull-ups and rows to strengthen your back and shoulders.
• Sled Push (00:02:24) - Time to push harder! Focus on explosive power:
  • Weighted Pushing Drills: Practice pushing heavy sleds for short distances to build strength and speed.
  • Leg Press: Heavy leg presses will help build the power needed for sled pushing.
• Sandbag Lunges (00:04:16) - Your legs felt the burn here. Let’s work on that endurance:
  • Weighted Lunges: Incorporate heavier weights gradually as you improve your form and endurance.
  • Split Squats: These will help build strength in each leg independently, crucial for lunges.

Race Strategies:

Now let’s talk tactics. During the race, focus on these strategies:

• Pacing: Start at a sustainable pace. Use your first lap as a warm-up. Remember, it’s a marathon, not a sprint!
• Transitions: Work on your roxzone time. Practice quick transitions in training to minimize downtime between exercises.
• Visualize Success: Mental preparation is just as important as physical. Picture yourself conquering each segment.

Conclusion:

Kasia and Martyna, you've got an amazing foundation to build on, and your performance in Glasgow shows that you have what it takes to improve even further! “The only easy day was yesterday.” So let's get to work! Focus on the weaknesses identified, incorporate these strategies, and remember to enjoy the process. Every workout is a stepping stone toward your next victory! And hey, if you ever feel like giving up, just remember: even the best athletes have their off days. Just don’t let those days turn into a Netflix binge! Keep pushing, keep grinding, and let’s make the next race your best yet! 💥🏆

Stay strong, stay focused, and embrace the journey! You got this! From your Rox-Coach.