Kristina Pichugina, Helder Martins Lopen Tavares Hyrox Result

Overall Performance:

Kristina Pichugina and Helder Martins Lopen Tavares, you two crushed it at the 2025 Heerenveen Hyrox Doubles competition! With an overall finish time of 01:32:47, you landed in the top 83% out of 741 athletes and top 84% in your age group. That's no small feat! Your total running time of 54:16 was just +01:54 slower than the average. Going by your splits, it looks like you're more of a hybrid athlete, with some strong running capabilities but areas for improvement in strength, particularly in the sled pull and wall balls.

Looking at your pacing, you started strong with a fast initial run, but it appears you might have gone a bit too hard too early, which led to slower times in the later running segments. In your previous races, you’ve shown consistent improvement, but there’s still room to shave off time, especially in the strength-focused segments. Remember: “You can’t hurt me!” – it’s all about finding that mental toughness and pushing through the tough spots. 💪

Segments & Race Analysis:

Your race segments show a mixed bag of strengths and weaknesses. Let’s break it down:

• Running Segments: Your first run was a solid start at 05:32, which is commendable, but as the race progressed, your running times started to creep up. Running 2 at 06:14 was decent, but from there, your times began to increase in the following segments.
• Ski Erg: You performed well here, clocking in at 04:20, just slightly under average—keep building on that endurance!
• Sled Push: This is an area where you can improve. At 02:05, you were 16 seconds slower than average. Strength training here is key.
• Sled Pull: Wow, this segment was a bit of a monster for you at 06:26, which is quite a bit slower than average. We need to tackle this head-on! Remember, “Get comfortable being uncomfortable.”
• Burpees Broad Jump: The 02:45 time reflects that you need to work on your explosiveness; this segment was 1:18 slower than average. If you’re not flying, you’re just walking! 😄
• Roxzone: A time of 09:11 is a bit slower than average, indicating transitions may need work. Think of it like a race car pit stop—quick and efficient wins the race!

Segments to Improve:

Now let’s target the segments that need the most focus:

• Total Running Time: Your potential improvement here is 03:08, aiming to bring that down to 51:08. This is where 61% of your training focus should go.
  • Training Strategies: Incorporate interval training into your weekly regimen. Alternate between sprinting and recovery jogs to build speed and endurance. For example, sprint for 400m, followed by a 200m jog, repeat for 5-6 rounds.
  • Long Runs: Aim for one long, slow distance run each week. This builds endurance and helps to maintain a solid aerobic base.
• Sled Pull: Your potential improvement is 01:56, aiming for 04:30. Focus 38% of your training here.
  • Strength Training: Incorporate deadlifts and bent-over rows to build the necessary back and leg strength for the sled pull. Aim for 4 sets of 8-10 reps with moderate to heavy weights.
  • Technique Work: Practice sled pulls with lighter weights to focus on your form. Ensure you’re using your legs and not just your arms to pull. Consider adding resistance bands to your training to enhance strength.

Race Strategies:

Now that we’ve pinpointed your weaknesses, let’s talk about strategies for your next race. Remember, “The only easy day was yesterday.”

• Pacing: Start strong but not at max effort. Maintain a steady pace for the first two runs, then pick it up later in the race once you’ve settled into a rhythm.
• Transition Efficiency: Practice your transitions during training. Set up mock races where you can practice going from one exercise to another with minimal downtime. Timing yourself will help you gauge improvements.
• Mindset: Stay mentally tough. When fatigue sets in, remember your “why.” Keep a mantra in your head, like “Every rep counts!” or “Embrace the grind!”

Conclusion:

Kristina and Helder, you’ve laid down a solid foundation, but there’s always a way to elevate your game. With focused training on running endurance and strength, especially in the sled pull, you’ll be primed for your next race. Keep pushing your limits, and don’t forget to have fun along the way! Remember: “It’s not about being the best; it’s about being better than you were yesterday.” Keep working hard, and soon enough, you’ll be looking back at this race as a stepping stone rather than a stumbling block. 💥🏆

As you plan for your next races, consider incorporating more high-intensity interval training and strength work into your routine. With each race, you’re not just competing against others; you’re also battling against your own previous times. Keep that competitive spirit alive, and let’s turn those weaknesses into strengths!

Now get out there and crush it! The Rox-Coach believes in you both! 💪