Julia Kaszczuk, Jovana Nikolic Hyrox Result

Overall Performance:

Julia and Jovana, first things first—congratulations on finishing the 2025 HYROX in Warsaw! With an overall rank of 167 out of 458 athletes and a solid finish time of 01:21:02, you both showcased some serious grit and determination. That puts you in the top 36% of all competitors and top 40% of your age group, which is no small feat! 🚀

Looking at your pacing, it seems like you both started off with a blazing pace in the first running segment, clocking in at 03:45, which is a whopping 1:42 faster than average! This is impressive but might have contributed to a bit of fatigue later in the race. Your total running time of 47:12 is slightly above the average by 27 seconds, suggesting that while you have a strong running base, there’s room to improve your endurance during those strength segments. In other words, you both have a runner's profile, but it’s time to hit the weights and build that strength! 💪

When we compare your performance to previous races, it’s clear you’ve made strides (pun intended) in your running segments, but certain strength challenges need attention. Let’s dive into the segments and see where we can tighten things up.

Segments & Race Analysis:

Your race had its ups and downs, but overall, it showed a mix of speed and strength. Here’s a quick breakdown of how each segment performed compared to average:

• Running 1: Exceptional start, but you might want to control your pace in future races to maintain energy.
• Ski Erg: Right on average, but let’s see if we can push that percentile rank higher!
• Sled Push: A strong segment; however, a quicker push could help shave off precious seconds.
• Burpees Broad Jump: Nice work here, but let’s aim to bring that time down.
• Wall Balls: A segment that can definitely see improvement—let’s target that! 💥
• Roxzone: It looks like you spent a bit more time here than average. Transitioning faster can significantly impact overall performance.

Overall, your segments show that you’re strong in running but need to bring up your strength game. It’s time to balance those scales! Now, let’s break down the areas that need some love.

Segments to Improve:

Here are the segments that show the most potential for improvement, along with actionable training strategies:

• Total Running Time:
  • Potential Improvement: 01:37 (From 47:12 to 45:35)
  • Focus during Training: 54%
  • Training Suggestions:

    To improve your running endurance, implement long, slow distance runs, tempo runs, and interval training. Aim for a mix of 60-90 minutes of steady-state running once a week, complemented by intervals of 400m repeats at a pace faster than race pace. Don't forget to include hill sprints—after all, if you can conquer a hill, you can conquer a race!

• Wall Balls:
  • Potential Improvement: 00:33 (From 03:52 to 03:19)
  • Focus during Training: 18%
  • Training Suggestions:

    Incorporate wall ball drills into your workouts, aiming for sets of 15-20 reps with a focus on explosive movement. Use a lighter ball to increase speed and gradually build to your competition weight. Pair these with squat variations to improve strength and power in your legs. Remember, it’s not about how many you do; it’s about how well you do them!

• Sled Pull:
  • Potential Improvement: 00:21 (From 03:58 to 03:37)
  • Focus during Training: 11%
  • Training Suggestions:

    To enhance your sled pull, focus on resistance training, particularly exercises like deadlifts and rows. Incorporate sled pulls into your workouts, aiming for short bursts of high-intensity pulls (20-30m) with enough rest in between to maintain intensity. Improve your grip strength as well; try hanging from a pull-up bar for time—always a crowd-pleaser!

• Burpees Broad Jump:
  • Potential Improvement: 00:16 (From 03:44 to 03:28)
  • Focus during Training: 8%
  • Training Suggestions:

    Incorporate a combination of burpees and broad jumps into your high-intensity interval training sessions (HIIT). Focus on explosiveness when jumping and try to minimize ground contact time. Perform sets of 10-15 reps with minimal rest as a finisher to your workouts. And remember—burpees are just a fancy way of saying ‘get down and get back up!’

Race Strategies:

When it comes to race day, having a solid strategy can mean the difference between a good race and a great one. Here are some strategies to consider:

• Pacing: Start strong, but don’t burn out. Consider starting at a slightly lower intensity in those early running segments to conserve energy for the strength portions.
• Transitions: Practice your transitions during training. Speed up those roxzone times by having a game plan before each segment. Knowing your next move can save you seconds!
• Mindset: Keep a positive attitude! Remember, each segment is a chance to push yourself further. Don’t let fatigue set the tone; channel your inner Goggins and go all in! “You’re not done when you’re tired; you’re done when you’re done.”

Conclusion:

Julia and Jovana, you’ve put in the work, and it shows! Your performance in Warsaw is a testament to your hard work, but remember, there’s always room for improvement. With the right focus on your running endurance and strength segments, you can continue to climb the ranks. Your next races—HYROX in Gdańsk and Berlin—are just around the corner, and they offer a perfect opportunity to implement these strategies and show everyone what you’re made of! 🏆

Keep pushing your limits, and remember the words of Jocko Willink: “Discipline equals freedom.” Embrace the grind, keep your spirits high, and remember to enjoy the journey. You’re both warriors in this game, and I’m here to help you conquer every obstacle! Let's crush those next races! 💪

Your Rox-Coach is here cheering you on! Let’s get after it!