Przemysław Kupczyk Hyrox Result

Overall Performance:

Przemysław, you've made some serious strides in your Hyrox journey! Finishing at an overall rank of 533 out of 1,485 athletes places you in the top 35%, which is commendable. In your age group (35-39), you ranked 126 out of 334, still keeping you within the top 37%. Your overall time of 1:18:15 indicates a solid effort, but there’s room for improvement, especially in pacing and transitions.

Your total running time of 39:48 is +00:36 compared to the average, suggesting that you have a more hybrid profile, leaning towards strength rather than pure running. Specifically, your best running lap of 04:36 is impressive but indicates you may have started too fast in the initial segment, as shown by your running splits. Remember, pacing is key; we want to finish strong, not just start fast. A little consistency in your running will go a long way—think of it as a marathon, not a sprint! 😉

Comparing this performance to your previous races, it appears that you're on an upward trajectory. Keep that momentum going, and let’s fine-tune those weak spots to unlock your full potential!

Segments & Race Analysis:

Breaking down the segments, it’s clear that you have strengths and weaknesses that we can capitalize on and improve, respectively. Your pacing in the first run was notably too fast, finishing at 03:28, which puts you in the 11th percentile. This is a classic case of shooting out of the gates like a jackrabbit only to find yourself gasping for air later on. A more measured approach would serve you well.

As for the ski erg, your time of 04:04 places you in the 9th percentile, indicating that this is a significant area for improvement. The sled push and pull were fairly average, but you can still shave off some time. Your transition time (rozone) of 04:38 is slower than average by 1:20, which shows that you may have taken longer rests or struggled with the transitions. Let’s tighten this up!

In terms of running segments, you did well in the earlier rounds but saw a dip towards the latter half. The total running time reveals that you need to balance your running endurance with strength training to avoid fatigue in the second half of the race.

Segments to Improve:

Here’s where we’ll focus our energy to transform weaknesses into strengths:

• Run Total: Potential Improvement: 01:45 (From 39:48 to 38:03), Focus during training: 35%
• Sandbag Lunges: Potential Improvement: 01:08 (From 05:24 to 04:16), Focus during training: 22%
• Wall Balls: Potential Improvement: 00:44 (From 05:58 to 05:14), Focus during training: 14%
• Burpees Broad Jump: Potential Improvement: 00:35 (From 04:54 to 04:19), Focus during training: 11%
• Sled Push: Potential Improvement: 00:26 (From 02:49 to 02:23), Focus during training: 8%

Let’s dive deeper into these segments:

• Run Total:

  Your current pace indicates a need for more running endurance. Incorporate interval training into your weekly routine, alternating between high-intensity sprints and slower recovery runs. Try a pyramid workout, where you gradually increase and then decrease your sprint distances, maxing out at 400m.

• Sandbag Lunges:

  Focus on your form and explosiveness. Work on sandbag carries and dynamic lunges. Perform 4–6 sets of 10-15 reps with a moderate weight, focusing on speed and stability. Incorporate high-rep bodyweight lunges in your warm-ups to build endurance.

• Wall Balls:

  Practice your wall ball technique to ensure you’re maximizing your power. Work on lower body strength with squats and jump squats. A good drill is to perform wall balls in sets of 20, focusing on breathing and rhythm.

• Burpees Broad Jump:

  These require explosive power and cardio. Incorporate plyometric exercises like box jumps and broad jumps into your routine. Focus on the transition from burpee to jump—consider this a dance move you need to nail! Aim for 3-5 sets of 10 reps.

• Sled Push:

  This is about raw strength. Work on heavier sled pushes with lower reps to build strength, focusing on your driving technique. Aim for 5 sets of 20m with maximal weight. You want to feel like a freight train, not a tricycle!

Race Strategies:

Now let’s talk strategy. To improve your overall race performance, consider these actionable strategies:

• Pacing: Start the first run at a pace that allows you to maintain energy for subsequent segments. Use the first 1-2 runs to gauge your energy levels; remember, it’s not a sprint!
• Transitions: Work on your transition drills between exercises. This will help you minimize time spent moving from one exercise to another. Set up mock races during training to practice these changes.
• Breathing Techniques: Focus on your breathing during the most strenuous parts of the race (like the sled push and burpees). Controlled, rhythmic breathing can help stave off fatigue.
• Mindset: Keep a positive mindset, especially during tough segments. Use mantras to push you through—something like, “I am stronger than my excuses!”

Conclusion:

Przemysław, your potential is evident, and with some targeted training, you can elevate your game even further. As you prepare for your next races in Poznań, Gdańsk, and Berlin, remember the power of consistency and determination. You’ve got the heart of a lion and the spirit of a champion! 💪

Stay focused on your training, put in the hard work, and trust the process. Remember, “The only way to achieve more is to demand more from yourself.” So, let’s get out there, push those limits, and turn those potential improvements into realities. You’ve got this! 💥

See you at the next race, champ! Keep your head high and your legs ready. The Rox-Coach is here to help you conquer your goals!