Regina Flis, Renata Joanna Kuć Hyrox Result

Overall Performance:

First off, Regina Flis and Renata Joanna Kuć, congratulations on your performance at the 2025 Warsaw Hyrox event! Finishing 212th overall and 33rd in your age group puts you in the top 46% and 37% respectively among a strong field of 458 athletes. You both clocked in with a total time of 01:23:28, which is a commendable effort, especially for the age group 40-49. Now, let’s dive into the nitty-gritty of your performance!

Your total running time of 46:00 is 01:59 faster than the average, suggesting that you both have a strong running profile. In fact, your best running lap was a solid 05:36—definitely something to be proud of! However, the data shows you may have started a bit too fast in your initial segment (04:03 in Running 1), which puts you in the 9th percentile rank for that segment. It’s like showing up to a potluck with the best dish but forgetting to bring napkins—great start, but missing essentials later can cost you! 🥴

In comparison to your past races, you both have shown noticeable improvement in your overall time since Poznan 2024, where you finished 01:26:38. It's clear that the training is paying off, but there are still areas to refine and sharpen your skills for future competitions.

Segments & Race Analysis:

Analyzing your race segments, it's evident that the strength of your performance lies in your running, specifically your total running time. However, the segments that require attention are the Sled Pull, Sandbag Lunges, and the Roxzone time. Each of these segments displayed slower times compared to the average, which indicates that they are your current weaknesses. Remember, those segments are the real "meat and potatoes" of the race, so we need to spice things up! 🍽️

• Running 1: You started strong but perhaps a bit too aggressively. This can lead to fatigue later on, as seen in your slower subsequent running segments.
• Ski Erg: Your time is slightly below average, but it’s not a major concern. Keep it steady, and focus on maintaining consistent pacing.
• Sled Push: At 01:31, this was one of your stronger segments. You’re pushing through well here; keep that energy flowing!
• Sled Pull: This segment was notable for needing improvement. At 03:08, you were in the 8th percentile rank. Let's work on that grip strength and pulling mechanics.
• Sandbag Lunges: This is your biggest hurdle right now. You finished with a time of 06:07, which puts you in the 99th percentile. We need to tackle this head-on! 💪
• Roxzone: Your time here was 08:27, significantly slower than the average, indicating that transitions and overall fitness could use some work.

Segments to Improve:

Let’s hone in on the segments that present the most potential for improvement.

• Sandbag Lunges:
  • Current Time: 06:07
  • Potential Improvement: 02:45 (targeting 03:22)
  • Focus during Training: 89%

  To tackle this beast, let’s incorporate specific strength drills that mimic the movement. Focus on building leg strength and endurance with exercises like Bulgarian split squats and lunges with a twist. Also, include high-rep sets of bodyweight lunges to build stamina, ensuring that your form remains on point. Remember, you don’t want to turn into a human pretzel when you get tired!

• Burpees Broad Jump:
  • Current Time: 04:02
  • Potential Improvement: 00:19 (targeting 03:43)
  • Focus during Training: 10%

  For the BBJ, focus on explosive power. Incorporate box jumps and plyometric drills into your routine. Practice the transition between burpees and broad jumps to make that segment feel seamless. It’s all about fluidity—like a graceful gazelle, not a flailing fish! 🐟

Race Strategies:

During your next race, consider these strategies to elevate your performance:

• Pacing: Start strong, but not too fast! Aim for a more controlled pace in the first running segment. This will help conserve energy for the later parts of the race.
• Transitioning: Work on your transitions between exercises. Quick transitions can save valuable seconds. Practice moving from one exercise to another at your training sessions to build muscle memory.
• Fueling: Don’t underestimate the power of hydration and nutrition. A well-fueled body can perform better. Consider small, easily digestible snacks that keep your energy levels high without weighing you down.
• Communication: Since this is a doubles event, maintain constant communication with each other. Share your feelings on pacing and strategies during the race. Remember, teamwork makes the dream work!

Conclusion:

Regina and Renata, you’re on a path of growth and improvement! Your performance at Warsaw not only reflects hard work but also highlights areas where you can push the envelope further. As you gear up for your next races in Poznań, Gdańsk, and Berlin, remember that every drop of sweat is a step closer to your goals. Keep grinding, because as David Goggins would say, “You can’t hurt me.”

Stay focused on your training, especially on the segments outlined above. Embrace the challenge, and remember to have some fun along the way—after all, it’s not just about the finish line, but the journey that gets you there! Keep moving forward, and let’s crush those future races! 💥🏆

With that, stay motivated and keep pushing your limits! The Rox-Coach believes in you both! 💪