Alexsandra Baja, Natalia Setla Hyrox Result

Overall Performance:

Alexsandra and Natalia, let's break down your latest performance at the 2025 Warsaw Hyrox competition. Finishing with a time of 1:44:10, you landed in the top 92% overall and 96% in your age group. That’s a solid performance, showing that you’re not just participants but serious contenders in the Hyrox realm! 💪

Taking a look at your pacing, it seems that you both started strong with a quick Running 1 time of 5:19, which is a significant improvement of 1:11 compared to the average. However, things shifted in later segments, particularly with the running portions, where your total running time of 1:03:05 was about 2:49 slower than average. This indicates that while you have the speed to start, sustaining it through the race needs some work. It’s common to feel the adrenaline kick in and start fast, but it’s crucial to find that balance. Think of it as an all-you-can-eat buffet: you can’t just grab the dessert first! 🍰

In terms of your profile, it appears you have a stronger running capability compared to strength-based segments. You’ve shown you can run fast, but there’s room to improve in strength endurance, especially in segments like the Sled Pull and Sandbag Lunges, which were your weakest points. This is a classic hybrid athlete profile—strong in speed but needing to buff up in strength! Let’s turn those weaknesses into strengths!

Segments & Race Analysis:

Breaking down the race segments, you both had some impressive moments but also identified areas that need attention. Your Ski Erg performance was commendable at 4:55, ranking in the 76th percentile, which shows you have a solid grip on your endurance. However, the Sled Pull was a tough segment, ranking in just the 7th percentile, suggesting that this might be an area where you need to invest more time in strength training. When it comes to the Sandbag Lunges, you both took a considerable hit, ranking in the 100th percentile with a time of 8:01. This indicates that you struggled significantly in this area and it’s crucial to address it during your training. 

The Roxzone time of 7:09 shows that you may have spent a bit too long transitioning or recovering between exercises. This is an opportunity to refine your fitness in terms of overall endurance and efficiency. Remember, every second counts! ⏱️

Segments to Improve:

Now, let’s dive into the segments where you can make the biggest gains. There are two main areas to focus on:

• Total Running Time: Your potential improvement here is a whopping 4:56, which means if you can sharpen your running, you’ll be flying through those segments. Focus during training: 58%.
• Sandbag Lunges: You can potentially cut down 3:28 here. Focus during training: 41%.

For Total Running Time: Start incorporating longer runs with mixed paces into your training. Try this:

• Interval Training: Weekly sessions where you alternate between high-intensity sprints and slower recovery runs. For example, sprint for 1 minute, then jog for 2 minutes. Repeat this for 20-30 minutes.
• Tempo Runs: Set aside a day for tempo runs, where you run faster than your normal pace for a sustained period, helping to elevate your lactate threshold. Aim for 20 minutes at a challenging pace.
• Fartlek Training: Incorporate a “speed play” approach where you mix up your pace throughout your run. This will help simulate the race environment and keep your body guessing.

For Sandbag Lunges: Here’s where the strength endurance training comes into play. Focus on these drills:

• Weighted Lunges: Start with lighter weights and focus on form. Gradually increase the weight as you get stronger. Aim for 3 sets of 10-12 reps per leg.
• Sandbag Carries: Carry a sandbag for distance to build endurance. Try carrying it for 50-100 meters, rest, and repeat 5-7 times.
• Lunge Variations: Incorporate reverse lunges and lateral lunges to target different muscle groups. This will help improve your overall stability and strength.

Incorporating these exercises into your training routine will not only help with the specific segments but also enhance your overall performance. You’re looking to be a well-rounded athlete, so let’s build that strength! 💥

Race Strategies:

For your upcoming races, let’s implement some strategies to enhance your performance:

• Pacing Strategy: Start strong but find your rhythm early. You both showed you can push hard, but maintaining a consistent pace will be crucial as fatigue sets in. Think of it like a marathon, not a sprint!
• Transition Efficiency: Practice your transitions during training. Set up a mock race environment where you can switch between exercises seamlessly. Time yourself and work on reducing those Roxzone times.
• Nutrition and Hydration: Ensure you’re fueling your body correctly before and during races. A well-fueled athlete is a fast athlete! Consider light snacks or energy gels during the race for an extra boost.

Conclusion:

Alexsandra and Natalia, you’ve both made impressive strides in your Hyrox journey, and with some targeted training, you can elevate your performances even further. Remember, every race is a stepping stone to greatness. Keep your eyes on the prize, and don't forget to enjoy the process! As David Goggins would say, “You are never done. You are not perfect. You are always a work in progress.” 💪

Looking ahead, your next races in Gdańsk and Poznań are perfect opportunities to apply what you’ve learned. Use these events to test your strategies and make adjustments as necessary. And if you find yourself doubting, just remember: “The only way to truly fail is to never try at all.” Keep pushing, and let’s crush those next races! 🏆

Stay strong and keep grinding, from your Rox-Coach!