Martyna Sokołowska Modrzejewska, Michał Gawroński Hyrox Result

Overall Performance:

Martyna and Michał, you both absolutely crushed it at the 2025 Warsaw Hyrox event! With an overall finish time of 01:53:02, you landed in the Top 97% of all competitors—now that’s something to be proud of! 🎉 Your performance has shown significant improvements when compared to your previous race in Katowice, where you finished 17:50 slower. That's a leap forward of almost 18 minutes; it’s like you both found a time machine! 🚀

Let’s break down the key highlights: your Total Running Time of 01:03:00 was notably faster than the average for your finish time, indicating a strong runner profile. However, we need to address some pacing issues, particularly in Running 2 and Running 3. They were notably slower than average—perhaps you were saving it for the end and forgot to read the race manual that says you can’t take a nap in the middle of a race! 💤

In terms of strength vs. endurance, while you both showed a solid running foundation, the transitions and specific strength segments were areas needing work. You’ll want to focus on improving those transitions and strength segments to ensure your next performance is even better. Remember, the only bad workout is the one you didn’t do! 💥

Segments & Race Analysis:

Now, let’s dive into the segments:

• Running 1: You kicked off strong with a time of 04:27, which is a solid start but significantly faster than the average. It may have set the tone for the rest of the race, but you could have paced it a bit better. This was a 25 Percentile Rank, indicating that while you started strong, it may have cost you in the subsequent segments.
• Running 2: This was the biggest time loss for you at 10:11, which is 02:49 over average. You might have gone out too strong in the first segment, leaving you to struggle here. Let’s work on maintaining a steady pace across all running segments.
• Ski Erg: At 04:15, you were right at the average performance level. Keeping this up is key, but we can always look to shave off some time here with better technique.
• Sled Push: A solid 02:22, just a bit below average, but nothing that can’t be improved with targeted strength training. This is a critical segment where power matters.
• Burpees Broad Jump: You performed well here at 04:51. Keep that momentum going, but let’s look for ways to improve this segment further too.
• Roxzone: The time of 16:26 was quite a bit slower than average by 05:51. This shows that you rested longer or took more time transitioning between exercises. Let's focus on your overall fitness and transition strategies to improve this segment.

Segments to Improve:

Now let’s focus on the segments that hold the most potential for improvement:

• Run Total (Focus during training: 87%): This is where you can make the largest impact. Your total running time of 01:03:00 can potentially be improved by 04:01. Start incorporating interval training into your routine—alternating between sprinting and jogging can boost your stamina and speed. Consider doing 400m repeats at 5K pace with short rest intervals.
• Wall Balls (Focus during training: 12%): Your time of 06:44 can be improved by 00:36. To do this, focus on your squat depth and throwing technique. Incorporate sets of 20 reps into your workouts, increasing your weight gradually, and aim for high-intensity intervals.

Race Strategies:

Here are some race strategies that will help you both maximize your performance:

• Pacing: Start with a controlled effort in the first segment. Remember, it’s not a sprint; it’s a marathon with obstacles! 🏃‍♂️ Keep your heart rate in check, especially during Running 1.
• Transitions: Practice quick transitions in training. Set up mock transitions where you go from one exercise to another, focusing on minimizing downtime. If you can shave off seconds here, it’ll make a huge difference in your overall time.
• Strength Training: Incorporate strength workouts 2-3 times a week focusing on core, legs, and upper body. Exercises like deadlifts, squats, and kettlebell swings will help you crush those sled pushes and pulls!
• Nutrition: Fuel your body properly before, during, and after the race. Consider carb-loading the night before and staying hydrated. You don’t want to run on empty—unless you’re playing hide and seek with your energy! 🍕

Conclusion:

Overall, Martyna and Michał, you’ve shown tremendous growth since your last race, and your current performance at Warsaw sets a solid foundation for future competitions. Keep that momentum going into your next races in Berlin, Gdańsk, and Poznań! Remember, success is not just about winning but about pushing your limits and breaking personal barriers.

"It’s not about how hard you hit. It’s about how hard you can get hit and keep moving forward." — Rocky Balboa

So gear up, stay focused, and let’s keep improving. The next race is just around the corner, and you’re already on the right track to smashing those personal records! 💪 Keep that fire burning, and remember to have fun out there. You got this! The Rox-Coach is here to support you all the way! 🏆