Monika Pawlowska, Anna Szewczyk Hyrox Result

Overall Performance:

Monika Pawlowska and Anna Szewczyk, you both put on an impressive show at the 2025 Warsaw Hyrox event! Finishing with a time of 01:35:08 places you in the top 78% of 458 athletes and 83% in your age group. That's a commendable ranking, especially considering the competitive field. Your Total Running Time of 53:18 was faster than average by 1 minute and 32 seconds, showcasing your strong running capabilities. However, your pacing in the initial running segment was notably quick, clocking in at 04:34 for Running 1—this is a full 1:36 faster than the average. While it's great to start strong, it might've set the tone for some of your subsequent segments. Remember, a fast start is great, but it’s like sprinting to the fridge; you’ll be out of breath before you get there!

Overall, your performance hints at a strong runner profile, which is fantastic, but we need to balance that with strength training to improve your performance across all the Hyrox segments. In previous races, you maintained a solid running pace, and the current results indicate you're on the right track. Now, let's dig deeper into the segments and analyze how you can elevate your game even further!

Segments & Race Analysis:

Analyzing your race segments, the standout performances were in the Ski Erg and Burpees Broad Jump—both of which were above average, showing that your cardio and explosive strength are well-developed. However, as with any athlete, there's always room for growth. The segments that lagged behind include the Sled Push, Sled Pull, and the final Running segment. These areas are where you can focus on developing your strength, which will complement your strong running profile.

Your overall pacing strategy needs a bit of tuning. The first segment of Running 1 was too fast, which likely affected your endurance during the subsequent segments. It’s like trying to sprint at a buffet—you’ll run out of steam before dessert! The Roxzone time of 10:49 was also on the slower side, indicating that transitions took longer than they should have. Improving your fitness overall and refining your transitions will be key to making those precious seconds count. Let's break down where you can improve!

Segments to Improve:

• Burpees Broad Jump (BBJ) - Current time: 05:01, Potential Improvement: 00:24 (from 05:01 to 04:37). Focus during training: 48%.
• Wall Balls - Current time: 04:31, Potential Improvement: 00:18 (from 04:31 to 04:13). Focus during training: 36%.

Starting with the Burpees Broad Jump, this segment is crucial as it combines cardio with explosive strength. Here’s how you can improve:

• Drills: Incorporate plyometric exercises into your routine. Think box jumps and tuck jumps to enhance explosiveness.
• Technique Correction: Focus on maintaining a strong core and using your arms effectively when jumping to maximize distance and minimize fatigue.
• Specific Workouts: Dedicate at least one workout per week to BBJ practice, aiming for sets of 10-15 while maintaining a steady pace.

For the Wall Balls, it’s all about consistency and power. Here’s your game plan:

• Drills: Use a heavier medicine ball for certain sets to improve strength and endurance. Gradually increase the weight as you get more comfortable.
• Technique Correction: Ensure you’re squatting deep and throwing the ball high. Focus on a smooth, continuous motion to avoid breaks.
• Specific Workouts: Add wall ball workouts into your weekly routine, aiming for 100 reps broken into sets. Work on maintaining a consistent rhythm.

Remember, consistency is key! You want to turn these weaknesses into strengths, not just for the next race, but for the rest of your Hyrox journey. Keep pushing those limits and turn that potential into performance!

Race Strategies:

Now, let’s talk strategy. For your next races, specifically HYROX Poznań and HYROX Gdańsk, consider the following:

• Start Smart: Control your pace on the first running segment. Aim for a 5-10 second increase slower than your fastest lap to conserve energy.
• Transition Training: Practice quick transitions between exercises. Set up in your gym and simulate the Hyrox environment to get comfortable with the flow.
• Nutrition & Hydration: Ensure you’re fueling properly leading up to the event. A well-fueled body performs better. Think of it as putting premium gas in a sports car—only the best for top performance!

And remember, during the race, keep your head in the game. If you start feeling fatigued, remind yourself why you’re doing this. It’s about growth and pushing your limits. As David Goggins says, “You can be a warrior or a worrier. Choose wisely.”

Conclusion:

Monika and Anna, you both showed incredible determination and skill in Warsaw, and there’s no doubt that with focused training and the right strategies, you can elevate your performances even further. As you gear up for HYROX Berlin on May 16, keep that momentum going! Focus on the areas we discussed, and remember, every race is an opportunity to learn and grow.

So, lace up those shoes, grab those medicine balls, and let’s crush it! Remember, it’s not just about the finish line; it’s about the journey and the strength you build along the way. Keep pushing, keep striving, and most importantly, keep having fun! 💪🏆

Yours in fitness,

The Rox-Coach