Erzsebet Birone, Petra Dr Gondosne Dr Novotny Hyrox Result

Overall Performance:

Erzsebet and Petra, you showcased an impressive performance in the 2025 Warsaw Hyrox competition, finishing with an overall time of 01:18:20, placing you in the top 27% of 458 athletes and 18th in your age group. That's a commendable achievement! Your total running time of 44:41 was faster than the average by 21 seconds, indicating a stronger running profile. However, your pacing strategy was a bit uneven; you started strong with a lightning-fast first running segment of 04:15 but then slowed down significantly in the subsequent runs. This inconsistency suggests that you might have gone out a bit too fast or perhaps didn’t maintain your energy levels as well as you could have throughout the race.

Comparing this performance with your previous races, it’s clear that you are improving. Your ability to maintain a strong running time while tackling the strength segments shows you are developing into a well-rounded athlete. Let’s harness that momentum and target your weaknesses so you can elevate your performance even further.

Segments & Race Analysis:

In this race, you saw some standout performances, particularly in the running segments. Your best lap time of 04:55 is a testament to your running capabilities, ranking you well below the average in the initial run, which means you started with excellent energy. However, as the race progressed, you faced challenges in your strength segments, particularly the sled pull and the burpees broad jump, where you lagged behind the average by significant margins. Your performance in these segments was a clear contrast to your running strength.

The race segments reveal a pattern where the running times were relatively strong, but the transitions and strength exercises are where the most time was lost. Your Roxzone, which is crucial for maintaining momentum between exercises, was slower than average by 38 seconds. This indicates that there’s a need to tighten up your transitions and overall fitness to improve your performance in these areas.

Segments to Improve:

To unlock your full potential, let's focus on the following segments that exhibited the most potential for improvement:

• Wall Balls: You can improve your time from 04:05 to 03:07, with a focus on this segment constituting 26% of your training. Emphasize technique and endurance by incorporating high-rep wall ball workouts into your routine. Aim for sets of 20-30 reps with minimal rest to build stamina.
• Sled Pull: Target reducing your time from 04:16 to 03:27, which should take 22% of your focus during training. Focus on strength training, specifically with the sled. Try progressive overload by gradually increasing weight and practicing your pull technique to maintain efficiency.
• Burpees Broad Jump: Aim to improve from 04:02 to 03:16, which means this segment should take 21% of your focus. Incorporate burpee variations into your workouts and ensure you practice jumping mechanics to maximize your distance and minimize fatigue.
• Total Run: Work on improving your overall running time from 44:41 to 43:58, with a focus during training of 19%. Integrate interval training and longer runs to build both speed and endurance, ensuring you can maintain pace throughout the entire race.

Incorporating these specific exercises into your training routine will not only address the identified weaknesses but also help you build a more robust foundation for your upcoming races. Remember, the key to improvement lies in consistency and dedication, so hit those workouts hard!

Race Strategies:

Here are some strategies to implement during your next race that can help you maximize your performance:

• Pacing Strategy: Start strong but controlled. Use the first few minutes to gauge how your body feels. If you feel good, incrementally increase the pace on your second run.
• Transition Efficiency: Work on your transition times. Ensure your gear is organized, and practice moving quickly between exercises. A little practice can shave off valuable seconds!
• Breathing Techniques: During high-intensity segments like the sled pull and wall balls, focus on your breathing. Deep, controlled breaths can help manage your heart rate and keep you focused.
• Mindset: Remember the mantra, “Stay hard!” Keep pushing through the discomfort. Visualize your success and remind yourself why you started this journey.

Conclusion:

Erzsebet and Petra, you are on the right track! Your performance at Warsaw shows that you have the potential to break further into the upper echelon of competitors. As you look forward to your next races in Gdańsk, Berlin, and Poznań, consider the improvements we’ve discussed. They will not only enhance your performance but also increase your confidence as you tackle each challenge ahead.

Remember, “The only way to achieve the impossible is to believe it is possible.” Keep pushing your limits, and let’s turn those weaknesses into strengths! And hey, as you prepare for those races, just remember: the only thing standing between you and your goal is the story you keep telling yourself. So, tell yourself a better one and get after it! 💪💥🏆

You’ve got this! Keep grinding and see you in the Roxzone!

— The Rox-Coach