Alexandra Kaminski Hyrox Result

Overall Performance:

Kaminski Alexandra, you crushed it out there at the 2025 Las Vegas Hyrox event, finishing with an impressive overall time of 01:19:56, ranking 14th in your age group—top 18% out of 76 athletes! Your total running time of 00:40:45 is a standout achievement, a whole 00:27 faster than the average. This indicates you have a solid runner's profile, which is a big advantage in a race like this. However, your pacing in the first running segment suggests you might have gone out a bit too slow. Remember, starting with a bang can set the tone for the rest of the race! Aim to strike that perfect balance between pushing hard and maintaining endurance, especially in the early stages. 💪

Segments to Improve:

• Burpees Broad Jump (00:05:39): This segment is a significant area for improvement, taking 00:34 longer than average. Focus on speed and efficiency. Practice getting into the jump as quickly as possible. Consider using a timer for a set number of burpee jumps and trying to beat your time each session. Drills could include:
  • Burpee Box Jumps: This will build explosive power and speed. Aim for 3 sets of 10 reps.
  • Speed Burpees: Time yourself on 10 burpees and gradually decrease your time.
• Sled Push (00:02:35): You spent 00:07 longer than average here. To enhance your sled push, incorporate heavy sled drags and pushes into your training. Focus on your stance; keep your hips low and drive through your heels. Consider:
  • Weighted Lunges: They mimic the sled push motion and strengthen your legs. Do 3 sets of 10 lunges (each side).
  • Plyometric Pushes: Use lighter weights and work on explosiveness to improve your overall power.
• Running Total Improvement (00:00:48): While your total running time is impressive, there’s room to shave time off segments like Running 1 and Running 4. Work on your pacing strategy. Drills to consider:
  • Interval Training: 4x400m sprints with rest in between can help you improve your speed. Aim to progressively increase your speed in each interval.
  • Tempo Runs: Run at a challenging but sustainable pace for 20-30 minutes to build endurance.

Race Strategies:

• Start Smart: In your next race, consider a slightly faster start for the first two running segments. This will help you build momentum early on.
• Transition Time: Work on your transitions between exercises. A slower Roxzone time (00:08:08, which is 02:24 slower than average) indicates there's room for improving your overall fitness and efficiency. Practice your transitions in training to make them smoother.
• Breathing Technique: During high-intensity segments, focus on controlled breathing to maximize your energy. This will help maintain your stamina throughout the race.

Conclusion:

Alexandra, you're on the right track! Remember, "It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward."—Rocky Balboa. Embrace the challenge of these segments, and turn those weaknesses into strengths. With your solid running foundation, adding strength training and improving your transition efficiency will take your performance to new heights. Keep pushing, keep hustling, and let’s turn that sweat into success! And remember, burpees are just really enthusiastic squats… so have fun with them! 💥🏆

Keep grinding and see you in the roxzone! - The Rox-Coach