Ewa Ociepka, Dagmara Sersisko Hyrox Result

Overall Performance:

Ewa and Dagmara, first of all, congratulations on your performance at the 2025 HYROX Warsaw event! Finishing in 1:17:16 puts you both in the top 24% of a competitive field of 458 athletes. Securing 42nd in your age group is no small feat either—top 22% among 189 athletes is something to be proud of! 🎉

Now, let’s break down your performance. Your total running time of 41:47 was notably faster than the average by 2:45, indicating that you both have a strong runner profile. This means you’ve got the speed, but we need to work on elevating your strength to match it. Your best lap of 04:49 shows you can push hard, but let’s harness that energy more consistently across all segments.

Looking back at your previous race in Katowice, you were 11:30 faster with a time of 1:05:46. It’s clear there are some areas for improvement to get back to that level. Your pacing in the first running segment was particularly strong, but you might have started a bit too fast, as indicated by your 9th percentile rank. Don't worry; it happens to the best of us—it's just your inner cheetah trying to escape! 🐆

Segments & Race Analysis:

Now, let’s delve into the segments of the race. You started strong with a blistering pace during Running 1 but your subsequent running segments, particularly Running 3 and Running 5, showed a drop-off in speed compared to the average. This suggests fatigue set in quicker than ideal, likely due to the intensity of the earlier segment.

Your performance on the strength segments was a mixed bag. While the Ski Erg and Rowing segments were solid, you struggled a bit more with the Sled Push and Burpees Broad Jump, where you were well above the average time. These segments are critical for your overall performance, and they require some focused attention in your training.

• Running Segments: Your running times were generally solid, with Running 1 standing out. However, you need to maintain that intensity without burning out. Your pacing strategy will be key here.
• Strength Segments: Sled Push and Burpees Broad Jump were areas where you lost significant time. This indicates a need for increased strength training, particularly in posterior chain exercises and explosive movements.
• Roxzone Transition: The time spent transitioning between exercises (5:22) was slower than average, suggesting you need to optimize your transition strategy. Think of it as a pit stop; get in and out efficiently to gain those crucial seconds!

Segments to Improve:

Here’s where we can truly focus your training efforts to turn those weaknesses into strengths:

• Burpees Broad Jump (BBJ)
  • Current Time: 04:24 vs Average: 03:10
  • Potential Improvement: 01:14 (Focus during training: 22%)
  • Training Suggestions: Incorporate explosive plyometric drills like box jumps and broad jumps. Work on your burpee technique; focus on getting your chest down quickly and springing up, so you can transition into the jump efficiently.
• Sled Pull
  • Current Time: 04:26 vs Average: 03:22
  • Potential Improvement: 01:04 (Focus during training: 19%)
  • Training Suggestions: Practice sled pulls with varied weights to build strength and endurance. Incorporate reverse lunges and deadlifts to improve your pulling power and overall strength.
• Rowing
  • Current Time: 05:46 vs Average: 04:45
  • Potential Improvement: 01:01 (Focus during training: 18%)
  • Training Suggestions: Focus on interval training on the rowing machine. Try to maintain a consistent stroke rate while pushing for maximum power during short bursts. Aim for form excellence to avoid unnecessary fatigue.
• Wall Balls
  • Current Time: 03:53 vs Average: 03:02
  • Potential Improvement: 00:51 (Focus during training: 15%)
  • Training Suggestions: Practice your wall ball technique to ensure your squat and throw are synchronized for maximum efficiency. Incorporate high-rep training sessions to build muscle endurance.
• Ski Erg
  • Current Time: 04:55 vs Average: 04:23
  • Potential Improvement: 00:32 (Focus during training: 9%)
  • Training Suggestions: Focus on technique and pacing. Incorporate intervals at a higher resistance to build strength and maintain a consistent pace.
• Sandbag Lunges
  • Current Time: 03:28 vs Average: 02:58
  • Potential Improvement: 00:30 (Focus during training: 9%)
  • Training Suggestions: Focus on building leg strength with unilateral exercises such as single-leg deadlifts and step-ups. Practice lunging with a sandbag to mimic race conditions.
• Sled Push
  • Current Time: 01:48 vs Average: 01:29
  • Potential Improvement: 00:19 (Focus during training: 5%)
  • Training Suggestions: Increase your sled push frequency in training, focusing on explosive starts. Work on leg and core strength with squats and core stabilization exercises.

Race Strategies:

To optimize your performance, here are some race strategies to keep in mind:

• Pacing Strategy: Start strong but consistent. Aim to maintain a pace that feels sustainable, especially in the first few running segments. Trust your training, and don’t let the excitement push you into an unsustainable speed.
• Transition Efficiency: Practice quick transitions during training. These can save you invaluable seconds. Think of them as your Olympic pit stop. Get in, get out, and keep moving!
• Mindset: Remember, it’s all about pushing through the discomfort. As David Goggins says, "You will never learn from people if you always tap dance around the truth." Embrace the grind! 💪
• Partner Communication: If you’re in a doubles event, communicate effectively with Dagmara. Timing your efforts can help maintain momentum, especially during transitions and strength segments.

Conclusion:

Alright, Ewa and Dagmara, it’s time to take this feedback and put it into action! Your next races at HYROX Poznan in December and HYROX Gdansk in October are great opportunities to showcase your improvement. With focused training on your identified areas, you can absolutely crush your previous times. Remember, as Jocko Willink puts it, "Discipline equals freedom." The more disciplined you are in training, the freer you’ll feel during the competition.

Keep that competitive spirit high, work hard, and remember to have fun while doing it! After all, if it doesn’t challenge you, it won’t change you. Let’s turn those weaknesses into strengths and aim for that podium! 🏆

Stay strong, stay motivated, and keep pushing the limits! You've got this! — The Rox-Coach 💥