Neringa Dulkinaitė, Darja Tupčaja Hyrox Result

Overall Performance:

Neringa and Darja, you both put in an impressive effort during the 2025 Warsaw Hyrox Doubles event, finishing with a respectable overall time of 01:17:17. This places you in the top 24% of 458 athletes overall and the top 22% in your age group, which is no small feat! Your total running time of 43:57, which is 35 seconds faster than the average, highlights that you both have a strong running profile. However, we need to dive deeper into your performance to identify areas for improvement, especially since you both have shown potential to shave off even more time – think of it as finding those hidden seconds lurking in the corners of the gym! During this race, Neringa, it appears you started strong with a lightning-fast Running 1 split of 04:10, but as the race progressed, the pacing slowed down a bit, particularly in Running 4 and 5. Darja, you mirrored this pattern, indicating that both of you might have started a tad too aggressively. Remember, it's a marathon, not a sprint! Your previous race in Poznan shows that you can push harder in the early stages, so let's channel that energy more evenly next time. Both of you have a hybrid profile, but to maximize your potential, we need to enhance your strength and transition times. Let's dig into the specifics to create a game plan that will turn those minor weaknesses into strengths. 💪

Segments & Race Analysis:

Now, let’s break down your segments. The overall race analysis shows that while you excelled in running, you faced some challenges in the strength components. Here are some insights:

• Running 1: You started at a blistering pace, way ahead of the average. This shows your capability but also hints at a pacing strategy that could be tweaked for better endurance. Remember, you want to finish strong, not just start fast!
• Ski Erg: At 04:38, you were slightly over the average, ranking in the 46th percentile. This indicates a bit of room for improvement in your upper body endurance.
• Burpees Broad Jump: This segment stood out with a time of 04:10 (56th percentile), which is promising but still leaves room to shave off time with dedicated practice.
• Wall Balls: At 03:46, you both found yourselves around the average, but we can definitely target this for some significant time cuts in future races.
• Roxzone: A slower transition time of 05:28 (17th percentile) indicates that you may need to work on your transitions. Think of it as the pit stop crew in a race car – every second counts!

In essence, you both demonstrated solid running times, but the strength exercises need to be tackled with a bit more vigor. From the analysis, it’s clear that a few tweaks here and there can lead to big gains. Let's transform those segments that lagged into your new powerhouses!

Segments to Improve:

Here are the segments with the most potential for improvement, along with actionable strategies to boost your performance:

• Burpees Broad Jump:
  • Current Time: 04:10
  • Potential Improvement: 00:59 (aiming for 03:11)
  • Focus during training: 25%
  • Training Strategy: Incorporate specific drills such as explosive burpees with a focus on form to increase speed. Use intervals where you perform burpees in a timed setting, aiming to reduce rest time between sets. Gradually increase the volume while ensuring that your landing is soft and controlled to prevent injuries.
• Wall Balls:
  • Current Time: 03:46
  • Potential Improvement: 00:44 (aiming for 03:02)
  • Focus during training: 19%
  • Training Strategy: Focus on high-rep wall ball workouts, incorporating additional mobility work for your hips and shoulders to enhance your range of motion. Try doing wall balls in sets of varying reps (10-15-20) to build endurance, and mix in some interval training where you alternate between wall balls and a short sprint.
• Total Running:
  • Current Time: 43:57
  • Potential Improvement: 00:34 (aiming for 43:23)
  • Focus during training: 14%
  • Training Strategy: Incorporate tempo runs to help maintain a faster pace over distance. Include fartlek sessions to improve speed and endurance. Consider running drills that focus on form, such as high knees or butt kicks, to improve efficiency.
• Rowing:
  • Current Time: 05:13
  • Potential Improvement: 00:28 (aiming for 04:45)
  • Focus during training: 12%
  • Training Strategy: Work on intervals where you row at a high intensity for 500 meters followed by a rest period. Focus on your technique during the recovery phase, ensuring your stroke rate is optimal. Mixing in some rowing sprints with strength work will help build endurance and power.
• Farmers Carry:
  • Current Time: 01:54
  • Potential Improvement: 00:19 (aiming for 01:35)
  • Focus during training: 8%
  • Training Strategy: Incorporate a progressive overload approach using heavier weights and varying distances. Ensure your grip strength is developed through exercises like dead hangs or plate pinches, and practice walking with varying weights to simulate competition conditions.

By focusing on these segments, you can translate weaknesses into strengths, ultimately enhancing your overall performance. Remember, it's about progress, not perfection. Let's build your foundation stronger and faster.

Race Strategies:

For your next race, consider implementing the following strategies to improve your overall performance:

• Pacing: Start strong, but remember to pace yourselves through the first half of the race. Aim for a consistent effort instead of an all-out sprint.
• Transitions: Work on transitioning quickly between exercises. Practice your transitions in training, simulating race conditions to become more efficient.
• Nutrition and Hydration: Fuel your body properly before and during the race. Experiment with nutrition strategies during training to find what works best for you.
• Mental Toughness: Embrace the discomfort during the race. Remember that every second counts, and push through mental barriers. As Goggins says, "You will never learn from people if you always tap dance around the truth."

Conclusion:

Neringa and Darja, you've both laid down a solid foundation with your performance in Warsaw, and the potential for improvement is evident. As you gear up for your next races in Poznań, Gdańsk, and Berlin, remember that every session counts. Consistency will be your best friend as you tackle these improvements head-on. Stay focused, stay motivated, and keep pushing your limits. You both have what it takes to rise to the top! 💥🏆

In the words of Jocko Willink, "Discipline equals freedom." So, let's embrace the grind and turn this feedback into actionable growth. See you at the finish line, champions!

Yours in fitness, The Rox-Coach