Petra Piechurova, Sarka Foltynova Hyrox Result

Overall Performance:

Petra and Šárka, you both put in a commendable effort at the 2025 Katowice Hyrox competition! Finishing with a time of 01:40:05 places you solidly in the top 88% overall and 82% in your age group—solid work! 🚀 Your best running lap of 00:04:05 shows that you have some serious speed to unleash. That quick start in Running 1? A great way to kick off; you were 2:16 faster than average! But it seems like the excitement led to a bit of fatigue, as the following runs took a hit. Your total running time of 01:07:32 indicates that you might lean more towards being a runner, but we need to buff up that strength training to maximize your potential. Finding the right balance between speed and strength is key, and there’s no time like the present to get that sorted out!

Segments to Improve:

• Running 2: 00:08:49 (2:02 slower than average, 98 Percentile Rank)

This is a significant drop after your strong start. It indicates that the pace may have been too aggressive, leading to fatigue. Focus on pacing strategy during training runs. A good drill is to practice negative splits—start your runs at an easier pace and gradually increase your speed. This will help you maintain energy throughout the event.



• Running 3: 00:09:04 (1:55 slower than average, 98 Percentile Rank)

This segment mirrors the previous drop, showing a pattern that needs addressing. Incorporate tempo runs into your weekly routine. Aim for a pace slightly faster than your comfortable running speed for short bursts during longer runs. This will improve your endurance and speed.



• Running 4: 00:09:00 (1:45 slower than average, 97 Percentile Rank)

Again, the trend continues. We want to see you maintaining a consistent effort. Interval training could be beneficial here. Try running 400m at a fast pace, followed by a 200m jog or walk to recover. Repeat this cycle multiple times to build both speed and endurance.



• Running 5: 00:08:57 (1:26 slower than average, 96 Percentile Rank)

While this is better, it still lags behind. After working on pacing, engage in hill sprints to build both strength and stamina. Find a hill and sprint up, then walk back down to recover. This will enhance your muscle strength for those runs!



• Roxzone: 00:04:37 (4:35 faster than average, 6 Percentile Rank)

Great job here! But we can always strive for improvement. To enhance the transition time, simulate race conditions in your training. Practice moving quickly between exercises, focusing on efficiency. Have a partner time you, and keep trying to beat that time! 🕒

Race Strategies:

• Pacing Strategy: Start strong but don’t let that initial adrenaline lead you to overexert. Establish a pace that feels sustainable for the entirety of the race. Use your best lap as a benchmark but aim to maintain a steadier pace in subsequent runs.
• Transition Efficiency: Familiarize yourself with quick transitions through mock races. Set up a mini-course with different exercises and practice moving from one to the next as fluidly as possible.
• Focus on Recovery: Incorporate active recovery strategies between exercises. For example, during the sled push or farmer’s carry, keep your breathing steady and controlled to prepare for the upcoming run.
• Dynamic Warm-Ups: Before the race, ensure you're warmed up properly. Dynamic stretches and mobility work can optimize your muscle efficiency and readiness.

Conclusion:

Petra and Šárka, you have the foundations of great athletes, and with some focused work on pacing and strength, there’s no limit to what you can achieve! Remember the mantra: “It’s not about how hard you hit; it’s about how hard you can get hit and keep moving forward.” (Thanks, Rocky!) 💪 Stay committed to your training, and let’s turn those weaknesses into strengths. You got this! And remember, when the going gets tough, just think, “At least I’m not doing burpees!” Keep pushing those limits! 🏆

This is The Rox-Coach, signing off until our next session! 💥