Maciej Gladysiak, Linda Swiatczak Hyrox Result

Overall Performance:

Maciej and Linda, you both tackled the 2025 Warsaw Hyrox competition with grit, determination, and a spirit that could light up the whole city! Finishing with a combined time of 01:45:14, you landed in the top 95% overall and 94% within your age group. That's no easy feat! Your total running time of 01:01:39 is a strong indicator that while you both have solid running capabilities, there's a little room to strengthen your overall performance. Remember, every second counts—just like that time you thought you could save by skipping leg day. Spoiler alert: you can't! 💪

While your pacing was commendable, it looks like you started strong with a fast first run but perhaps dialed it back a bit in the following segments. This suggests that you may have a tendency to get excited and push hard too early—something to keep in mind for future races. A consistent effort throughout the race will pay off more than a quick start followed by fatigue. From your previous races, it seems you’re getting better at pacing, but let's refine it further to channel that energy more effectively!

Segments & Race Analysis:

Now, let’s break down the race segments and see where you shined and where you could use a little fine-tuning. Your split times reveal a lot about your race strategy, and there are definitely some insights to be gained.

• Running 1: 05:37 (-00:52 compared to average) - You kicked off with a stellar pace, showcasing your running strength. Great job! Just remember, this isn't a sprint to the finish; it's a marathon of sorts.
• Ski Erg: 04:58 (+00:20 compared to average) - Solid performance here, but there's a tiny bit of room for improvement. Let's work on that technique and efficiency.
• Running 2: 08:01 (+01:04 compared to average) - A slower pace here indicates fatigue might have set in. Keep your form tight and focus on your breathing to maintain energy.
• Sled Push: 02:09 (-00:26 compared to average) - You're in line with the average here. Keep that power up! Just remember, the sled doesn’t push itself—get after it!
• Running 3: 08:02 (+00:36 compared to average) - Same story as Running 2. Let's aim for better pacing strategies.
• Sled Pull: 05:23 (+00:21 compared to average) - Again, you're in the ballpark but could definitely tighten up this segment.
• Running 4: 08:28 (+00:53 compared to average) - Here, fatigue is really showing. Let’s work on endurance for running especially after strength segments.
• Burpees Broad Jump: 04:03 (-00:39 compared to average) - Not bad! But there's still room to be quicker. Focus on explosive power from your legs.
• Running 5: 08:39 (+00:44 compared to average) - This shows a significant decline in pace. We need to work on maintaining running speed post-exertion.
• Rowing: 04:59 (-00:16 compared to average) - Nice job here! Keep that technique sharp to squeeze out even more time.
• Running 6: 07:55 (+00:14 compared to average) - This is better! Good job on maintaining pace.
• Farmers Carry: 02:08 (+00:02 compared to average) - Solid segment. Remember, grip strength is crucial here. Keep that focus!
• Running 7: 07:53 (+00:13 compared to average) - Consistent effort! You're finding your rhythm.
• Sandbag Lunges: 04:28 (-00:44 compared to average) - We need to work on speed here. It’s all about finding that perfect balance of strength and pace.
• Running 8: 07:07 (-01:20 compared to average) - An excellent finish. This shows that you still had some gas in the tank—great job! Let's make sure you have that energy throughout.
• Wall Balls: 05:00 (-00:44 compared to average) - Remember to focus on explosive power here; you want those balls flying, not just bouncing!
• Roxzone: 10:31 (+00:41 compared to average) - This is an area we can really improve. It seems like you spent a bit more time in transition. Let’s tighten that up.

Segments to Improve:

Now that we've dissected your performance, let’s focus on the segments where you can gain the most time and energy. These segments present the greatest potential for improvement, and I want you to dedicate some focused training to them.

• Total Running:
  • Potential Improvement: 04:54 (from 01:01:39 to 56:45)
  • Focus during training: 90%

  To improve your overall running time, incorporate long runs, tempo runs, and interval training into your weekly routine. Aim for at least one dedicated speed session weekly. Consider doing 400m repeats at a pace faster than race pace with short rest intervals in between. This will build your speed and endurance.

  Additionally, practice running immediately after your strength segments to adapt your body to maintaining pace while fatigued. Pair your running workouts with strength training to ensure you're strong enough for the demands of a Hyrox event.

• Ski Erg:
  • Potential Improvement: 00:18 (from 04:58 to 04:40)
  • Focus during training: 5%

  To improve your Ski Erg performance, work on your technique. Focus on driving with your legs and engaging your core for more powerful strokes. Incorporate intervals of high-intensity sprints on the Ski Erg into your training, perhaps in a Tabata format (20 seconds hard, 10 seconds easy).

Race Strategies:

As you gear up for your next events, implement these strategies to maximize your race performance:

• Race Day Pacing: Start strong, but resist the urge to go all out. A controlled start will pay off later in the race. Aim for negative splits, where the second half of the race is faster than the first.
• Transition Efficiency: Practice your transitions during training. Set up mock transitions to simulate race conditions and improve your speed between exercises. Time yourself and aim to shave off seconds over time.
• Mindset: Remember, your body can withstand more than your mind thinks. When fatigue sets in, focus on your breathing and maintaining your form. "Stay hard!" as Goggins would say!
• Nutrition: Pay attention to hydration and fueling before and during the race. A well-fueled body is a well-performing body!

Conclusion:

Maciej and Linda, your performance at the 2025 Warsaw Hyrox was impressive, and there's still so much potential to unlock! Keep pushing yourselves, and remember that every race is a stepping stone to greatness. Your next challenges await in Poznań, Gdańsk, and Berlin! Use the insights from this race and implement the strategies we've discussed.

As you train, keep this in mind: "You are not defined by your failures, but by how you rise from them." And always remember, the wall balls might not be your favorite, but they are a great excuse to throw something around! 💥 Keep grinding, and I’m here to help you crush those goals. Let's go, team! 💪🏆

- The Rox-Coach