Paulina Baltyn Kedzierska, Gabriela Poleszak Hyrox Result

Overall Performance:

Paulina and Gabriela, congrats on your performance in the recent Hyrox event! In a competitive field of 458 athletes, finishing in 375th place puts you in the top 81%. It’s fantastic to see you both pushing your limits and representing your age group (40-49) with pride, achieving a respectable 62nd place out of 88 athletes. Your overall time of 1:37:30 showcases your endurance and commitment, and the fact that your total running time was 53:49—2:24 faster than average—indicates that you are more of a runner profile. This is a solid base to build on, but we’ll need to tweak a few areas to maximize your performance on the Hyrox course. 🚀

Your pacing was a bit uneven. The first running segment was a bit slower than average, but you made up time in subsequent running segments. This shows that while you have the endurance, you might want to work on your pacing strategy to ensure that you’re not starting the race too conservatively or too aggressively. Remember, pacing is like a fine art; it’s about finding that sweet spot where you can push hard without burning out too soon!

Segments & Race Analysis:

Let's break down your performance in each segment:

• Running 1: 07:21 (slower than average by 1:04) - This was a cautious start, perhaps a bit too cautious. It’s essential to find a balance in your pacing from the get-go to set a strong tone for the rest of the race.
• Ski Erg: 05:14 (faster than average by 0:21) - Solid effort here! Your technique seems strong, but there’s always room for improvement. Keep pushing those limits!
• Running 2: 06:22 (faster than average by 0:18) - Good job picking up the pace here! This is where you started to find your rhythm.
• Sled Push: 02:02 (slower by 0:05) - This segment could use some focus. A bit more strength training here could shave off valuable seconds.
• Running 3: 06:41 (slower by 0:17) - A little dip in pace, but it’s clear you’re still strong here. Let’s work on maintaining consistency.
• Sled Pull: 05:39 (slower by 0:56) - This is a significant area for improvement. Strength in this segment can drastically affect your overall time.
• Running 4: 06:47 (slower by 0:17) - Keep that pace steady! You're doing great, but we can look at your running mechanics here.
• Burpees Broad Jump: 06:30 (slower by 1:38) - This segment has the most potential for improvement. Focus on your explosive power here—it pays off big time!
• Running 5: 07:00 (slower by 0:14) - A bit of a slowdown; let's work on your endurance and speed.
• Rowing: 05:48 (slower by 0:24) - Not bad, but there’s room for growth. Let’s sharpen your technique to maximize efficiency.
• Running 6: 06:55 (slower by 0:16) - Consistency is key. Maintain that pace!
• Farmers Carry: 02:23 (slower by 0:23) - Your grip strength is crucial here. Let’s incorporate more grip-specific training.
• Running 7: 06:53 (slower by 0:17) - Keep pushing that pace! You’re almost there!
• Sandbag Lunges: 04:46 (slower by 0:34) - Focus on your leg drive and core stability to improve this segment.
• Running 8: 05:54 (slower by 1:43) - A considerable slowdown here; we need to address fatigue management and pacing strategies.
• Wall Balls: 04:41 (faster by 0:28) - Strong work here! This shows you’ve got the stamina and strength to push through.
• Roxzone: 06:43 (slower by 2:22) - This indicates a significant area for improvement. We need to work on your fitness and transition times.

Segments to Improve:

Now, let’s focus on the segments where there’s the most potential for improvement. Here’s a detailed breakdown:

• Burpees Broad Jump:
  • Potential Improvement: 01:41 (from 06:30 to 04:49)
  • Focus during training: 36%
  • Training Strategies:
    • Incorporate interval training focusing on explosive movements. Practice plyometric drills such as box jumps and jump squats.
    • Utilize specific burpee drills with a focus on speed and form. Aim for quick transitions between the burpee and broad jump.
• Sled Pull:
  • Potential Improvement: 00:57 (from 05:39 to 04:42)
  • Focus during training: 20%
  • Training Strategies:
    • Focus on building your posterior chain strength with deadlifts and kettlebell swings to enhance your power during the sled pull.
    • Practice sled pulls with varying weights to build endurance and strength.
• Sandbag Lunges:
  • Potential Improvement: 00:34 (from 04:46 to 04:12)
  • Focus during training: 12%
  • Training Strategies:
    • Incorporate lunges into your routine, focusing on both weighted and bodyweight variations.
    • Practice maintaining a strong core and proper form to improve efficiency.
• Rowing:
  • Potential Improvement: 00:24 (from 05:48 to 05:24)
  • Focus during training: 8%
  • Training Strategies:
    • Focus on stroke technique, ensuring a powerful drive with each stroke while maintaining a steady rhythm.
    • Incorporate interval rowing sessions into your routine to build endurance.
• Farmers Carry:
  • Potential Improvement: 00:21 (from 02:23 to 02:02)
  • Focus during training: 7%
  • Training Strategies:
    • Incorporate grip strength exercises such as dead hangs and towel pull-ups.
    • Practice farmers carries with increasing weights to build endurance and strength.
• Wall Balls:
  • Potential Improvement: 00:20 (from 04:41 to 04:21)
  • Focus during training: 7%
  • Training Strategies:
    • Incorporate wall ball drills into your workouts, focusing on explosive power and proper form.
    • Practice technique under fatigue to simulate race conditions.
• Ski Erg:
  • Potential Improvement: 00:19 (from 05:14 to 04:55)
  • Focus during training: 6%
  • Training Strategies:
    • Focus on maintaining a steady pace and maximizing power output during ski erg sessions.
    • Incorporate interval training with varying rest periods to simulate race conditions.

Race Strategies:

To optimize your race day performance, here are a few strategies to consider:

• Pacing: Start strong but controlled. Aim for a negative split, where the second half of the race is faster than the first. Trust your training and don’t be afraid to let loose a bit!
• Transitions: Practice quick transitions between exercises and running segments. Every second counts, and improving your Roxzone time will be crucial for a better overall performance. Treat your transitions like a sprint – get in and out!
• Mindset: Channel your inner David Goggins – stay hard! Remember, pain is temporary, but the glory of finishing strong lasts forever. Keep pushing through the discomfort; that’s where growth happens!
• Nutrition and Hydration: Fuel your body properly before and during the race. A well-fueled machine performs better, so don’t skip those carbs! 🥇

Conclusion:

Great job, Paulina and Gabriela! Your performance in Warsaw is a testament to your hard work and dedication. As you prepare for the next races, use this analysis as a roadmap to guide your training. The next race in Berlin on May 16 is just around the corner, followed by Gdańsk in October and Poznań in December. Keep sharpening those skills and focus on the areas highlighted in this report. Remember, “The only way to grow is to push your limits!” 💪

Stay consistent, stay motivated, and remember to have fun out there! Let’s crush it in the upcoming races! 💥 You’ve got this – now go out there and show 'em what you’re made of! This is the Rox-Coach signing off! 🏆