Wojciech Pasternak Hyrox Result

Overall Performance:

Wojciech, you put in a commendable effort in the 2025 Warsaw Hyrox competition, finishing with an overall time of 01:18:38. That places you in the top 40% of 1397 athletes and 104th in your age group of 25-29. Not too shabby! You've shown that you have what it takes to compete at a high level, but like all of us, there’s always room for growth. Your total running time of 43:06 is 3:42 slower than average, which suggests that you might lean more towards strength than running. This is a critical insight into your athletic profile. Looking back at previous races, it’s clear you've been improving, but we need to ensure that your running is not just an afterthought. The pacing in your early segments was a bit too aggressive, especially in Running 1, where you clocked in at 03:51—30 seconds faster than average. While starting strong is good, it’s about maintaining that momentum without burning out. In a Hyrox, pacing is everything, and strategy is your best friend. Overall, you’ve shown great potential, but a shift in focus towards improving your running efficiency could yield significant benefits, especially in transitions and endurance. Remember, "It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.” – Paul “Bear” Bryant.

Segments & Race Analysis:

Taking a closer look at your race segments, it’s evident that you're a hybrid athlete but with a notable edge in strength. Here’s how your segments broke down:

• Running 1: 03:51 (21st Percentile Rank) – A strong start, but perhaps too aggressive. You gained time here but potentially set yourself up for fatigue.
• Ski Erg: 04:34 (63rd Percentile Rank) – Solid performance, but there's room for improvement.
• Running 2: 05:28 (74th Percentile Rank) – You lost a bit of your initial pace, but still acceptable.
• Sled Push: 02:14 (15th Percentile Rank) – This was a tough segment for you; we need to focus on your strength training here.
• Running 3: 05:40 (64th Percentile Rank) – Another slowdown; we’ll need to work on maintaining speed.
• Sled Pull: 03:37 (10th Percentile Rank) – This was a significant area of struggle; building core and leg strength will be key.
• Running 4: 05:42 (64th Percentile Rank) – Again, a slowdown here, indicating fatigue setting in.
• Burpees Broad Jump: 04:10 (20th Percentile Rank) – We’ll need to work on explosive movements to enhance this segment.
• Running 5: 06:08 (71st Percentile Rank) – This is where the fatigue really showed. We need to build your endurance.
• Rowing: 04:41 (36th Percentile Rank) – An average performance; let’s tighten this up.
• Running 6: 05:42 (63rd Percentile Rank) – Consistent, but again, we want to bring that down.
• Farmers Carry: 01:49 (22nd Percentile Rank) – A good opportunity for strength training.
• Running 7: 05:19 (48th Percentile Rank) – A bounce back, but still needs improvement.
• Sandbag Lunges: 03:42 (8th Percentile Rank) – A tough segment; we have work to do here.
• Running 8: 05:20 (30th Percentile Rank) – Another area where you can tighten up.
• Wall Balls: 05:01 (18th Percentile Rank) – Tough, and we can improve your efficiency here.
• Roxzone: 05:49 (28th Percentile Rank) – Your transition time was slower than average; we should aim to cut this down significantly.

Your performance shows that you have the foundation to build on, but several key areas need focus if you want to elevate your game further. “The pain you feel today will be the strength you feel tomorrow.”

Segments to Improve:

Focusing on your lowest-performing segments will be crucial for turning these weaknesses into strengths. Let's break down the areas that need the most work:

• Running Total:

  Potential Improvement: 04:51 (from 43:06 to 38:15)

  Focus during training: 91%

  To improve your running, we need to enhance your endurance and pacing strategies. Start incorporating long runs at a steady pace, interval training, and tempo runs into your weekly routine. Consider the following:

  • Long Runs: Dedicate one day a week to long, slow runs to build endurance—aim for 75-90 minutes at a conversational pace.
  • Interval Training: One day a week, do 400m repeats at a pace faster than race pace, with rest intervals. Start with 3-5 repeats and build up.
  • Tempo Runs: Incorporate tempo runs where you run at a comfortably hard pace for 20-30 minutes.
  • Running Drills: Focus on form drills—high knees, butt kicks, and strides to improve running efficiency.
• Ski Erg:

  Potential Improvement: 00:20 (from 04:34 to 04:14)

  Focus during training: 6%

  Although this isn't your main focus, improving your Ski Erg time can help your overall performance. Incorporate the following:

  • Technique Work: Focus on your technique. Ensure you’re using your legs and core effectively.
  • Interval Training: Include intervals of 30 seconds on, 30 seconds off for 10-15 minutes.
  • Strength Training: Incorporate movements like deadlifts and rows that mimic the Ski Erg motion.
• Sled Push:

  Potential Improvement: Focus on strength training, as this segment was particularly challenging for you.

  Consider these strength-building strategies:

  • Weighted Pushing: Perform sled pushes with progressively heavier weights.
  • Leg Press: Include leg presses in your routine to increase leg strength.
  • Core Work: Engage in core strengthening exercises like planks and rotational movements to support your sled push technique.
• Sled Pull:

  Potential Improvement: This segment showed a particular weakness; work on grip strength and overall pulling strength.

  • Heavy Rows: Incorporate rows and other pulling movements to enhance strength.
  • Farmers Walks: Building grip and core strength will help significantly.
• Burpees Broad Jump:

  Potential Improvement: Focus on explosive movements to increase speed and performance.

  • Plyometrics: Incorporate plyometric exercises like box jumps and jump squats.
  • Burpee Drills: Include burpee drills focusing on speed and form.

By focusing on these segments and implementing the suggested drills, you can turn these weaknesses into strengths, making you a more well-rounded athlete. “Success is the sum of small efforts, repeated day in and day out.”

Race Strategies:

To improve your race performance, implementing strategic changes can make a big difference:

• Pacing Strategy: Start steady and save energy for the second half of the race. Avoid the temptation to go all out in the first segment.
• Transition Efficiency: Work on your transitions—practice moving quickly between exercises and finding a rhythm that works for you. This is where you can save valuable time.
• Mindset: Develop a strong mental game. Visualize your race, prepare for the discomfort, and remind yourself that “it’s not about being the best. It’s about being better than you were yesterday.”
• Hydration and Nutrition: Make sure to fuel your body properly before and during the race. Experiment with different foods and hydration strategies during your training to see what works best for you.
• Recovery: Incorporate post-race recovery strategies such as stretching, foam rolling, and adequate rest to ensure your body can handle the training load.

Conclusion:

Wojciech, as you gear up for your next races, keep this feedback close to heart. Your performance in Warsaw shows that you're on the right track, but some strategic shifts can elevate you even higher. Focus on your running endurance and efficiency, and work on those segments that need improvement. Remember, every drop of sweat is a step closer to your goals. The road to success is paved with hard work, consistency, and the right mindset. “You are not your mistakes. You are not your struggles. You are here with the power to shape your future.”

Plan your next races wisely, and remember to have fun while you’re at it! Keep pushing, keep grinding, and let’s make your next performance a standout. I’m here to help you along the way. You've got this, Wojciech! 💪💥🏆

Your dedicated coach, The Rox-Coach.