Mariana Vivsiana, Anastasiia Tarapata Hyrox Result

Overall Performance:

Mariana Vivsiana and Anastasiia Tarapata, you both crushed it at the 2025 Warsaw Hyrox, finishing with an overall time of 01:26:33, landing in the top 59% out of 458 athletes and 63% in your age group. Talk about a solid performance! 🚀 Your total running time of 46:48 was a solid 3:03 faster than average, which shows you have a strong runner profile. This is a great indicator that your running endurance is on point, but there's always room for improvement, especially in the strength-based segments of the race. The previous races showed a significant drop in your overall time compared to the 2024 Gdansk race by 8 minutes, which is a testament to your progress. Keep that momentum going!

Your pacing was aggressive, especially in the first running segment (04:16), where you were 1:28 faster than average. This is a double-edged sword; while starting fast can be exhilarating, if you burn out too quickly, it can backfire. The good news is that you know how to push the pace, but we need to find that sweet spot to maintain your energy throughout the race. It’s like a good burrito; too much heat at the start can ruin your whole experience! 🌯

Segments & Race Analysis:

Let’s break down your performance segment by segment, focusing on your strengths and the areas where there's room to grow.

• Running 1: 04:16 (-01:28 compared to average) - Amazing start! But let’s ensure you don’t blow your load too early next time.
• Ski Erg: 05:00 (+00:18 compared to average) - Solid performance here; you're in the 83rd percentile! Keep working that upper body strength.
• Running 2: 06:03 (+00:05 compared to average) - Not bad, but we can tighten this up.
• Sled Push: 01:39 (-00:07 compared to average) - This needs more power; let’s get those legs and core stronger!
• Running 3: 06:09 (-00:07 compared to average) - Steady, but we can shave off some time here.
• Sled Pull: 05:33 (+01:22 compared to average) - This is an area to focus on; you’re in the 92nd percentile in strength work—let’s bring that up!
• Running 4: 06:10 (-00:07 compared to average) - Consistency is key, but we can pick up the pace here too.
• Burpees Broad Jump: 05:51 (+01:44 compared to average) - Huge potential here; let’s turn this into a strength!
• Running 5: 06:09 (-00:15 compared to average) - Good job maintaining pace!
• Rowing: 05:38 (+00:30 compared to average) - We’ve got to increase that output; you’re almost at the 90th percentile!
• Running 6: 06:18 (-00:01 compared to average) - Just about average; we can improve this.
• Farmers Carry: 01:43 (-00:08 compared to average) - You’re carrying well, but let’s amp this up to get into the 70th percentile.
• Running 7: 06:14 (-00:06 compared to average) - You’re holding steady; great work!
• Sandbag Lunges: 03:45 (+00:04 compared to average) - A slight improvement needed; keep working on those legs.
• Running 8: 05:33 (-00:59 compared to average) - Slower here; let’s address fatigue management.
• Wall Balls: 05:01 (+01:11 compared to average) - Pushing this further will yield great results!
• Roxzone: 05:39 (-01:48 compared to average) - We need to work on that transition time; it’s crucial for overall performance.

Segments to Improve:

Now, let’s identify the segments where you can truly shine with a bit of focus and dedication:

• Burpees Broad Jump:
  • Current time: 05:51
  • Potential improvement: 01:54 (target time: 03:57)
  • Focus during training: 32%
  • Training Strategy: Incorporate high-intensity interval training (HIIT) focused on explosive movements. Consider drills like box jumps, broad jumps, and burpee variations. Aim for sets of 10 with minimal rest to build endurance while maintaining explosiveness.
• Sled Pull:
  • Current time: 05:33
  • Potential improvement: 01:33 (target time: 04:00)
  • Focus during training: 26%
  • Training Strategy: Work on sled pulls with varied weights to gain strength in your posterior chain. Focus on form—keep your back straight and drive through your legs. Add in resistance bands for upper body work on pulling.
• Wall Balls:
  • Current time: 05:01
  • Potential improvement: 01:16 (target time: 03:45)
  • Focus during training: 21%
  • Training Strategy: Perfect your form first; aim for a full squat and explosive throw. Incorporate wall ball workouts in a high-rep scheme to build endurance, and consider adding a weight vest for added resistance.
• Rowing:
  • Current time: 05:38
  • Potential improvement: 00:33 (target time: 05:05)
  • Focus during training: 9%
  • Training Strategy: Work on your technique first—focus on pulling with your legs, then your back, and finish with your arms. Incorporate interval sprints on the rowing machine to build your anaerobic capacity.
• Ski Erg:
  • Current time: 05:00
  • Potential improvement: 00:21 (target time: 04:39)
  • Focus during training: 6%
  • Training Strategy: Focus on your technique—engage your core and generate power from your legs. Include pyramid workouts that increase and decrease intensity to build endurance.

Race Strategies:

For your next races, here are some strategies to keep in mind:

• Start Smart: While it’s tempting to hit the ground running, pace yourself in the first segment. You want to be aggressive but not at the expense of your later segments. Think of it as a marathon, not a sprint!
• Manage Transitions: Improve your roxzone time by practicing quick transitions in training. Create a routine for how you approach each segment to minimize downtime.
• Stay Hydrated: Keep your energy levels up with proper hydration during the race. It’s like fueling a car; without gas, you’re not going anywhere!
• Focus on Breathing: In the later stages of the race, concentrate on your breathing to keep your heart rate under control. Think of it as a meditation session while you’re working hard—zen and sweat! 🧘‍♀️
• Encourage Each Other: Being in a doubles competition means you have support. Use that to your advantage; motivate each other during tough segments and celebrate the small wins throughout the race!

Conclusion:

Mariana and Anastasiia, your performance at the Warsaw Hyrox was commendable, and you’ve shown great improvement from previous races. As you gear up for the next challenges in Poznań, Gdańsk, and Berlin, keep these strategies and focus areas in mind. The road to greatness is paved with hard work, determination, and a sprinkle of humor. Remember, “What defines us is how well we rise after falling.” - Lionel Messi. 💪

Stay focused, keep pushing your limits, and let’s turn those weaknesses into strengths! You've got this, and I’m here to help you every step of the way. Now, go out there and crush those next races like the warriors you are! And remember, if Hyrox were easy, it would be called 'Your Mom's Workout.' 😂

Keep grinding, and let's make every second count!

The Rox-Coach