Karolina Spyra, Mateusz Waleczek Hyrox Result

Overall Performance:

Karolina and Mateusz, you both put in a solid effort at the 2025 Warsaw Hyrox, achieving an overall time of 01:24:30, which ranks you in the top 70% of a competitive field. In your age group, you held a spot in the top 69%, which is commendable! Let's break it down: your total running time was 47:33, which is slightly faster than average by 18 seconds, indicating that you have a runner's profile. This is fantastic, but it also means you need to focus on building up your strength to balance out your impressive running capabilities. You both have shown remarkable improvement in your past races, so let's channel that momentum! Remember, “You are never too old to set another goal or to dream a new dream.” - C.S. Lewis. Let's push those limits! 💪

Segments & Race Analysis:

In analyzing your race segments, it’s evident that some areas are shining while others need a little polish. Your pacing in the first running segment was a blazing 04:38, which was significantly faster than average by 53 seconds. While this shows your eagerness, it also placed you in the 31st percentile, suggesting it might have been a bit too aggressive. The rest of the running segments followed a more conservative approach, where you maintained a steady but slower pace in comparison to the average, particularly in Running 2 and Running 3. It’s a mixed bag of strengths and areas for improvement!

As we dissect the performance, the Sled Push and Sled Pull segments stand out as the weakest links, with times of 01:49 and 05:50, placing you in the 30th and 96th percentiles, respectively. This is a clear area where you can gain a significant advantage. You also spent a good amount of time in the Roxzone (7:08), which indicates the need for quicker transitions and overall fitness improvements. Just remember, “When you feel like quitting, think about why you started.” Keep that motivation high! 💥

Segments to Improve:

Now, let’s dive into the segments that offer the most potential for improvement:

• Sled Pull - Current Time: 05:50, Potential Improvement: 01:55 (Target: 03:55), Focus during training: 53%
• Total Running - Current Time: 47:33, Potential Improvement: 00:49 (Target: 46:44), Focus during training: 22%
• Wall Balls - Current Time: 04:52, Potential Improvement: 00:32 (Target: 04:20), Focus during training: 14%

1. Sled Pull: This segment is a game-changer. To shave off that 1:55, focus on the following drills: - Weighted Dragging: Use a sled or resistance band and practice pulling for distance. Aim for multiple short intervals (20-30 meters) to build muscle endurance. - Core Strength Exercises: Incorporate planks, Russian twists, and side planks to improve core stability, which is crucial for effective sled pulls. - Technique Work: Focus on your form. Keep your chest up and drive through your legs. Film yourself to analyze and correct any inefficiencies.

2. Total Running: For your running, you can improve your pacing strategy and aerobic conditioning. - Interval Training: Incorporate speed work into your training, such as 400m repeats at a pace faster than your race pace. Allow sufficient recovery between intervals. - Long Runs: Include weekly long runs to build endurance, aiming for a conversational pace that allows you to maintain form over distance. - Pacing Practice: During training runs, practice starting at a pace that feels sustainable, gradually increasing it. Utilize heart rate monitors to keep yourself in check.

3. Wall Balls: To improve your wall ball performance, focus on: - Technique Drills: Ensure you are squatting low enough and throwing from a solid squat position. Work with a coach or partner for form checks. - Volume Training: Gradually increase the number of reps per set and incorporate wall balls into your circuit training. Aim for sets of 15-20 reps with short rest periods. - Strength Training: Include squats and shoulder exercises in your routine to build the necessary strength.

Race Strategies:

Now let’s talk strategies for your next races! Here are some actionable tips to maximize your performance:

• Pacing Strategy: Start strong but not too fast. Aim for a pace in the first running segment that you can maintain rather than sprinting out of the gate.
• Transition Training: Practice transitioning between segments in your training sessions. Aim for efficiency - quick changes in gear, hydration, and breathing can save precious seconds.
• Stay Hydrated: During the race, ensure you’re taking water at the right moments without losing momentum. Hydration is key, but don’t drown yourself!
• Focus on Breathing: Maintain a steady breathing pattern, especially during high-effort segments like the Sled Push and Pull. It’ll keep your heart rate in check and improve your endurance.

Conclusion:

Karolina and Mateusz, you’re on the right track, but there’s always room for improvement. As you gear up for your next races in Poznań and Gdańsk, remember to focus on those segments that need work. You're already showing significant potential, and with a few tweaks, you can really elevate your game!

Keep pushing your limits because “Greatness is not in where we stand, but in what direction we are moving.” - Oliver Wendell Holmes. Let’s work hard, stay consistent, and when the going gets tough, just remember: “It’s not the will to win that matters - everyone has that. It’s the will to prepare to win that matters.” - Paul “Bear” Bryant. Now, get out there and crush it! 🏆

Keep your spirits high, stay strong, and let's get ready to hit those new goals. Remember, the road to success is always under construction! - The Rox-Coach