Sara Miądowicz, Wojciech Zając Hyrox Result

Overall Performance:

Hey Sara and Wojciech! First off, a massive congrats on completing your Hyrox race in Warsaw! Finishing with an overall time of 01:13:25 places you both in the top 29% of 541 athletes, with a solid rank of 72 out of 228 in your age group. That’s no small feat! 🙌

Let's break down your performance. Your total running time of 42:59 is just 1:21 above the average for your finish time, which indicates that while you have some strong running capabilities, there’s room to sharpen your speed on the course. Sara, your best running lap of 04:45 showcases your potential—now it's about harnessing that energy and turning it into consistent performance across all segments.

Comparing this race to your previous performance in Katowice, you’ve made significant strides. You’ve cut down your overall time by 17:17! That’s the kind of progress that tells me you’re not just training hard; you’re training smart. Keep that momentum going! 💪

However, let's dive deeper into your pacing and profiles. Based on the splits, it looks like you started off a bit too fast, especially with your first running segment coming in at 04:17, which is significantly below the average. This could have set the tone for some slower segments later on. It’s crucial to find that sweet spot in pacing where you don’t burn out too early but keep enough gas for the later rounds. Overall, you both seem to have a more hybrid profile—strong in running but with the potential to enhance your strength elements further.

Segments & Race Analysis:

Analyzing your segments, there are some mixed results. Your running segments show that you have strength but also a need for strategy. Here’s a closer look at how you performed:

• Running 1: Fast start at 04:17, but it’s clear you might have gone out of the gates too hot (21st percentile). It’s all about managing energy.
• Running 2: Slowed down considerably at 05:40 (62nd percentile), which indicates fatigue kicking in. A 41-second increase shows that you need to find a way to maintain your pace after that initial burst.
• Ski Erg: 03:53 is solid, but could use more power. Pulling harder here can help conserve energy for later runs.
• Sled Push: 01:38 is commendable; however, the 13th percentile suggests more strength training is needed. You want to be pushing those sleds like they’re filled with feathers.
• Burpees Broad Jump: At 02:58, you’re in the middle of the pack, but there’s potential to shave a few seconds off with more explosive training.
• Roxzone: 05:18 is slower than the average. This shows you took a bit longer to transition. Working on your transitions can significantly affect your overall time.

Overall, while you both showed great energy and resilience, the key takeaway is about refining your pacing strategy and working on strength during those high-intensity segments. Remember, it’s not just about finishing strong; it’s about finishing smart!

Segments to Improve:

Now let’s identify the segments where you can really make some gains:

• Run Total: Potential Improvement: 02:26 (From 42:59 to 40:33). Focus during training: 73%. This is your primary focus area. Work on building your aerobic base with long runs while incorporating tempo runs to improve your speed. Try out intervals at your best lap pace, like 4x800m with 2-minute rests. This will help you sustain faster paces over longer distances.
• Sled Pull: Potential Improvement: 00:19 (From 03:30 to 03:11). Focus during training: 9%. This is a smaller but significant gain. Incorporate sled pulls in your strength training, aiming for heavier weights with low reps to build strength, followed by lighter pulls at higher reps for endurance.
• Burpees Broad Jump: Potential Improvement: 00:16 (From 02:58 to 02:42). Focus during training: 8%. Work on explosive movements! Incorporate box jumps and burpee variations during your HIIT sessions to improve your power output.

To improve your overall transitions, consider adding drills that simulate the race environment. Practice moving quickly from one exercise to another with minimal rest. This will help you get accustomed to the fatigue that comes with Hyrox and improve your Roxzone times.

Race Strategies:

Now that we’ve identified areas to improve, let’s talk strategy for your next races. Here are some actionable strategies:

• Pacing: Start strong but controlled. Aim to be within 10-15 seconds of your average pace for the first run and feel free to push harder during the last two runs if you're feeling good.
• Transition Efficiency: Practice quick transitions in your training sessions. Time yourself moving from one segment to another and aim to cut your Roxzone time by at least 20 seconds in your next race.
• Nutrition: Fuel properly before and during the race. Focus on quick-digesting carbohydrates and hydration to keep your energy levels up.
• Focus on Form: In strength segments, maintain good form to avoid injuries. Quality over quantity! Remember, it’s not just about finishing; it’s about finishing strong and smart.

Conclusion:

In conclusion, you both have shown tremendous growth and potential. Keep building on your strengths, but don’t be afraid to challenge yourselves in those areas where you can improve. Think of every race as a stepping stone to greatness. Remember what David Goggins says, “You are not defined by your failures; you are defined by how you rise from them.” Keep pushing, keep striving, and let’s crush those next races!

Looking ahead, mark your calendars for HYROX Berlin on May 16, 2025, and then head to Gdańsk in October. Use this time to focus on your training, take the insights from this race, and refine your skills. You’ve got this! 💥

Stay strong, stay motivated, and let’s make every workout count! You’re one race closer to greatness. This is Rox-Coach signing off! 🏆