Xenia Mia Yusook Møller, Christina Halse Hyrox Result

Overall Performance:

Xenia and Christina, you both took on the challenge at the 2025 Warsaw Hyrox competition and came out with a commendable overall time of 01:37:41, putting you in the top 82% of 458 athletes! You’re definitely showing some solid progress compared to your previous race in Madrid, where you finished 25:09 slower. This is a testament to the hard work you've put in and the dedication you both have shown. 💪

Looking at your pacing, Xenia, your initial burst was exceptional with a Running 1 time of 05:23, significantly faster than average. However, it seems like that adrenaline might have led you to a slower overall running performance, with a Total running time of 59:14, which is about 02:55 slower than average. You both need to find a balance between that early speed and maintaining a consistent pace throughout the race. Overall, your profile leans slightly toward strength, but there’s room for improvement in your running endurance.

Segments & Race Analysis:

In terms of segments, you both showed some great strengths, particularly in the initial ski erg and sled push. However, the data indicates that there are areas to focus on for improvement. Your pacing was high-energy at the start, but the latter running segments clearly show a decline in speed. For instance, Running 5 and Running 6 were your slowest segments at 08:52 and 08:45, which placed you in the bottom percentiles. This suggests fatigue was setting in, which can be addressed with targeted endurance training.

Moreover, the Roxzone time of 06:32 was significantly slower than average, indicating that transitions and rest periods need to be optimized. Remember, in Hyrox, every second counts. If we can tighten up those transitions, we’ll convert rest into performance! 😅

Segments to Improve:

Now, let's talk about the segments that need the most love:

• Total Running Time - Potential Improvement: 04:21 (From 59:14 to 54:53). Focus during training: 80%.
• Wall Balls - Potential Improvement: 01:00 (From 05:21 to 04:21). Focus during training: 18%.

Xenia, your running needs to be the primary focus. To shave off that time, consider implementing a structured running program that includes interval training, longer runs, and tempo sessions. Here’s a practical training plan:

• Interval Training: 1-2 times a week, do 800m repeats at a pace faster than your race pace. Rest for the same time it took you to run the interval. Aim for 5-6 repeats.
• Long Runs: Incorporate a weekly long run that gradually increases in distance. Start at 8-10 km and build up to 15 km over several weeks. Focus on maintaining a steady, manageable pace.
• Tempo Runs: Once a week, run at a comfortably hard pace for 20-30 minutes, building endurance and mental toughness.

For the wall balls, improving technique and strength will help. Here’s how to enhance that segment:

• Form Drills: Practice wall balls with a focus on form. Ensure your squat is deep and your throw is explosive. Record yourself and analyze your technique.
• Strength Training: Incorporate lower body strength exercises like squats and deadlifts to build the necessary power for wall balls.
• Volume Training: Increase the volume of wall balls in your workouts gradually. Aim for sets of 20-30 reps, resting minimally between sets to simulate race conditions.

Race Strategies:

During the race, consider the following strategies:

• Controlled Start: Start strong but not all-out. Find a rhythm that you can maintain for the entirety of the race. Remember, it’s a marathon, not a sprint!
• Transitions: Use the time between exercises wisely. Practice transitioning between exercises during training to make it second nature during the race.
• Staying Hydrated: Don’t underestimate the importance of hydration. A quick sip here and there can keep your energy levels high.
• Positive Self-Talk: Keep that mental game strong! Remind yourself why you’re there and visualize success. “The only thing standing between you and your goal is the story you keep telling yourself as to why you can’t achieve it.” - Jordan Belfort.

Conclusion:

Xenia and Christina, you’ve made significant strides since your last race, and I want you to recognize that. The next races in your sights are the HYROX Berlin on May 16, followed by HYROX Gdańsk on October 12, and finally HYROX Poznań on December 13. Plan your training accordingly, focusing on those identified improvements, and keep pushing your limits! Remember, “You are never too old to set another goal or to dream a new dream.” – C.S. Lewis.

Now, go out there, crush your goals, and keep that competitive spirit alive! 🏆 And remember, if you don't like running, just think of it as a really long wall ball set! 😄

Keep pushing the boundaries of what you can achieve. This is just the beginning, and I’m here to help you every step of the way. Keep up the great work, and let’s make the next race even better! You’ve got this!

— The Rox-Coach