Rastislav Vereš Hyrox Result

Overall Performance:

Rastislav, you've made a solid impression in the 2025 Heerenveen Hyrox competition, finishing with an overall time of 01:19:23. Ranking 91 out of 216 athletes puts you in the top 42%, and 20th in your age group is no small feat—top 38% of 52 athletes is commendable! Your total running time of 34:52 indicates that you have a runner's edge, being 02:52 faster than average, which really highlights your ability to maintain speed over distance. However, we also need to address your strength segments, especially the sled pull and the farmers carry, to ensure that your overall performance is as strong as your running. Consider this a wake-up call: “You are never done. You are constantly evolving.” 💪

Your pacing strategy in this race had its ups and downs. Starting strong with a remarkable first run at 03:40, you did well to take an early lead. However, this fast start may have taken a toll later in the race, leading to slower splits in the sled push and the sled pull. Remember, consistency is key in Hyrox; you don’t want to burn out early and leave your strength segments gasping for air. Let's look at your segments to better understand where you can improve and transform these weaknesses into strengths!

Segments & Race Analysis:

Breaking down your race performance, you have shown promising potential in running but need to bolster your strength training. Your running times indicate that you're better suited as a runner—your overall running time is significantly faster than average. However, your performance in strength segments such as the sled pull and farmers carry held you back from achieving an even better overall time.

Here’s a quick overview of your segments:

• Running 1: 03:40 (30th Percentile Rank) - Fast start, but did it cost you later?
• Ski Erg: 04:12 (50th Percentile Rank) - Not bad, but more gains to be had!
• Sled Push: 02:57 (24th Percentile Rank) - Time to hit the gym!
• Sled Pull: 07:31 (75th Percentile Rank) - We’ve got work to do here!
• Farmers Carry: 02:24 (63rd Percentile Rank) - Solid, but we can trim that down.

Your transition time (Roxzone) of 07:47 was noticeably slower than average by 02:05, which means you need to work on not only your physical strength but also your transition efficiency. Think of this as 'the pit stop' of your race; quick in and out means more time to chase your goals! "Time spent in the gym is time well spent." 🏆

Segments to Improve:

Now let’s dive into your segments that need a bit more love:

• Sled Pull: Current Time: 07:31; Potential Improvement: 02:01 (Goal Time: 05:30); Focus during training: 61%
• Farmers Carry: Current Time: 02:24; Potential Improvement: 00:24 (Goal Time: 02:00); Focus during training: 12%
• Burpees Broad Jump: Current Time: 04:20; Potential Improvement: 00:21 (Goal Time: 03:59); Focus during training: 10%
• Rowing: Current Time: 04:44; Potential Improvement: 00:18 (Goal Time: 04:26); Focus during training: 9%

Let’s strategize on how to tackle these weaknesses:

Sled Pull

The sled pull is a beast, and you need to harness its power! Here are some drills:

• Deadlifts: Focus on heavy lifts with proper form. Aim for 4 sets of 6 reps. This builds the foundational strength required for sled pulls.
• Weighted sled drags: Incorporate these into your routine. Aim for 3 sets of 20-30 meters. It mimics the movement and builds functional strength.
• Core stability work: Planks, side planks, and rotational med ball throws are great for improving your core, which will stabilize your pull.

Farmers Carry

Time to grip it and rip it! Here's how to enhance your farmers carry:

• Farmers walks: Heavy carries for distance are key. Aim for 4 sets of 40 meters with a challenging weight.
• Grip strength exercises: Use a gripper or heavy dumbbells for 3 sets of max holds.
• Combine with interval sprints: Carry heavy weights for a distance, then sprint back. It will simulate race conditions and improve endurance.

Burpees Broad Jump

Let’s make those burpees feel a little less like a punishment:

• Speed work: Aim for 5 sets of 10 burpees with a focus on explosive movement.
• Broad jump landings: Do jump practice drills to improve your landing technique and power.
• High-intensity interval training: Incorporate burpees into HIIT sessions to enhance endurance and strength.

Rowing

Rowing is all about rhythm and efficiency:

• Technique drills: Focus on your stroke efficiency and power. Work on pulling hard for 20 seconds, then resting for 40 seconds, repeating this for 10 minutes.
• Endurance rows: Aim for longer sessions on the rower to build your aerobic base. 20 minutes at moderate intensity will do wonders.
• Incorporate power strokes: During your longer sessions, do 10 power strokes every minute to simulate race conditions.

Race Strategies:

During your next race, consider these strategies:

• Pacing: Start strong, but not too strong. Aim to keep your first run around 03:55-04:00. This way, you won’t burn out as quickly.
• Transitions: Keep your transitions as tight as possible. Utilize visualization techniques before the race to plan your movements between stations.
• Mindset: Adopt a "one segment at a time" mentality. Focus on each segment rather than the entire race to avoid overwhelming yourself.
• Nutrition: Ensure you're fueling adequately before and during the race. Carbs for energy, protein for recovery—become your own pit crew! 🚀

Conclusion:

Rastislav, you've got the potential to go from good to great! Remember, “You don’t get what you wish for. You get what you work for.” Keep your eyes on the prize and maintain that strong mindset. Your next race is your opportunity to showcase the improvements you’ll make in the upcoming months. Set specific goals for your training sessions and don't shy away from pushing your limits. Consider the next Hyrox in your schedule and start planning your training cycles around it.

Let’s make that sled pull and farmers carry your new best friends, and turn those weaknesses into strengths! You’ve got this! And always remember: “The only thing that’s keeping you from getting what you want is the story you keep telling yourself.” Keep pushing the limits, and see you in the next race! 💥

Your Rox-Coach believes in you! Now go crush it!