Milla Kelahaara, Sofia Toivonen Hyrox Result

Overall Performance:

Milla Kelahaara and Sofia Toivonen, you both put your hearts into the race at the 2025 Warsaw Hyrox event! Finishing with an overall time of 01:13:59 places you both in the top 15% of 458 athletes, which is no small feat. Ranking 27th in your age group (top 14% out of 189 athletes) is a testament to your hard work and dedication. 💪

Now, let’s break down your performance. Your total running time of 43:44 is about 1 minute and 11 seconds slower than the average, indicating that you might lean more toward strength and less toward running. In fact, your best lap was a solid 05:10, showcasing your speed when you're at your peak. This suggests that while you have the potential to run faster, your strength segments might need some polishing. It’s like having a turbo engine but forgetting to tune it up! Remember, "You are never too old to set another goal or to dream a new dream." – C.S. Lewis.

Segments & Race Analysis:

Looking at the segments, there were some high points and areas that need attention. You both started strong with a blazing running segment of 03:53, which was a full minute faster than average, placing you in the 7th percentile. That's a great way to kick off the race, but it might have set the tone for the subsequent segments. The slowdowns in Running 2 (5:21), Running 3 (5:43), and Running 4 (5:48) suggest a bit of fatigue creeping in, possibly from that aggressive start. It’s like sprinting out of the gate only to trip over your shoelaces later!

The Sled Push at 01:36 was average, but the Sled Pull (3:24) lagged a bit behind, indicating room for improvement in those strength segments. Your Burpees Broad Jump at 03:56 was notably slower than the average, placing you in the bottom 47 percentile. This tells us that while you can start strong, maintaining that momentum through the strength segments is where you need to find your stride. The Roxzone time of 04:43 was also lower than average, suggesting that transitions might be slowing you down more than you'd like. Remember, "It’s not about how bad you want it. It’s about how hard you’re willing to work for it." – Unknown.

Segments to Improve:

• Total Running Time: With a potential improvement of 02:31, you can shift your total running time from 43:44 to 41:13. This should be a 50% focus during your training. Target longer runs with varied pacing to build endurance without burning out too early.
• Burpees Broad Jump: This segment has the most potential for improvement, with a target of 01:02 (from 03:56 to 02:54) and a 20% focus during training. Incorporate high-rep burpee drills to increase your efficiency and explosiveness. Try to maintain a steady rhythm, focusing on form to minimize fatigue.
• Farmers Carry: Aiming for a 00:30 improvement (from 02:00 to 01:30), this segment should receive a 10% focus. Use heavier weights during your carries in training, and practice maintaining a strong grip and posture. Consider adding in some core stability exercises as well; a strong core supports a stronger carry.
• Wall Balls: Looking to shave off 00:27 (from 03:17 to 02:50) should be a 9% focus. Try doing wall ball sets in intervals with a focus on explosive power. Aim for higher reps but lower weight for endurance work, then switch to heavier weights for strength work.

Race Strategies:

In your next race, aim for a balanced approach to pacing. Given your strong start, consider controlling your adrenaline and maintaining a steady pace that you can sustain throughout the race. Think of it as a marathon, not a sprint; don't let the excitement of the crowd push you too fast too soon. Keep a mental checklist of each segment, reminding yourself to stay consistent and focused.

In the transition areas, practice quick changes in training. Set up mini stations at your gym or training ground to replicate the transitions you will experience during the race. This will help you get faster at moving between exercises. Remember, "The only bad workout is the one that didn’t happen." – Unknown.

Conclusion:

Milla and Sofia, your determination and grit are inspiring, and your performance in Warsaw shows just how far you've come. As you gear up for your next races in Gdańsk, Berlin, and Poznań, keep these insights in mind. Focus on your running endurance and strength segments, and don’t forget to work on those transitions! You've got the talent; now let’s fine-tune it to perfection. 💥

Keep pushing your limits, and remember: “You can’t put a limit on anything. The more you dream, the farther you get.” – Michael Phelps. Let's make those dreams a reality! I’m here to support you every step of the way. Let's crush it together as your Rox-Coach! 🏆