Kamila Żołędziewska Hyrox Result

Overall Performance:

Kamila, first off, I want to give you a massive shout-out for your performance at the 2025 World Championships! Finishing with a time of 01:11:05 puts you in the top 23% overall, and top 28% in your age group. That’s no small feat! 🌟 Your total running time of 33:53 is impressive, especially considering it’s nearly a minute faster than average. This indicates you're more of a runner than a strength athlete, but let’s not forget, Hyrox is a hybrid beast, and strength matters just as much as your speed. It's time to sharpen those muscles and nail those transitions! 💪

Analyzing your pacing, it looks like you started your race a bit slower than average on Running 1, which may have cost you some precious seconds early on. However, you picked up the pace significantly in Running 2, demonstrating that you have the ability to push hard when needed. Your overall run profile suggests you have the speed, but your strength segments need a little more love. Let’s break it down further.

Segments & Race Analysis:

In terms of segments, you performed exceptionally well in certain running sections, particularly the 2nd and 4th runs, where you showcased your speed, with your best lap clocking in at 03:43. However, some segments like the Sled Pull and Wall Balls could use some extra work. The Sled Pull was notably slower than average, costing you a significant amount of time. Your Roxzone, the time spent transitioning between exercises, was also slower than the average, indicating that there’s room for improvement in your overall fitness and transition efficiency.

When it comes to strength segments like the Ski Erg and Sled Push, you were right on par with the average, but let’s push those numbers up a notch. Remember, every second counts, and in a competitive environment like this, even the smallest improvements can catapult you up the leaderboard. It’s about turning those weaknesses into strengths, and that’s where we’ll focus our training!

Segments to Improve:

Now, let’s dive into the segments where you can make the most significant improvements:

• Sled Pull: Current time: 05:25, Potential Improvement: 01:07 (Aim for 04:18), Focus during training: 32%. Strengthening your back and grip will be crucial here. Incorporate heavy resistance band pulls and deadlifts into your routine. Aim for 3-4 sets of 8-10 reps.
• Wall Balls: Current time: 04:42, Potential Improvement: 00:29 (Aim for 04:13), Focus during training: 14%. Let’s work on your explosive power. Try incorporating medicine ball throws and squat jumps in your workouts. 3 sets of 10-12 reps should do the trick!
• Rowing: Current time: 05:01, Potential Improvement: 00:27 (Aim for 04:34), Focus during training: 13%. Focus on your technique. Practice interval rowing sessions and aim for quick bursts of power. 1-minute sprints with 2 minutes of rest for 4-5 rounds will help you find that rhythm.
• Burpees Broad Jump: Current time: 03:52, Potential Improvement: 00:24 (Aim for 03:28), Focus during training: 11%. Practice plyometrics to improve explosiveness and speed. Try doing burpee broad jumps with a focus on quick transitions. 5 sets of 6-8 reps should be sufficient.
• Total Running Time: Current time: 33:53, Potential Improvement: 00:22 (Aim for 33:31), Focus during training: 10%. Incorporate interval runs into your routine. Work on speed intervals (400m sprints) with adequate recovery to build your overall speed.

Race Strategies:

Moving forward, let’s implement some race strategies to optimize your performance:

• Start Strong, Finish Stronger: Your pacing at the start should be steady, but you can afford to push a little more. Aim for a target pace that feels challenging but sustainable.
• Transition Efficiency: Practice your transitions during training. Set up mock stations and time your transitions to find ways to shave off seconds.
• Stay Mentally Tough: Embrace the discomfort. As Goggins says, “You’re not done when you’re tired; you’re done when you hate it.” Remember that the mental battle is just as important as the physical one!

Conclusion:

Kamila, your performance at the World Championships is commendable, and with focused training on specific segments, you can push your limits even further. The upcoming races in Toronto and Dallas are perfect opportunities to showcase your improvements and test your training strategies in a competitive environment. Remember, every workout counts, and as you gear up for your next challenges, keep pushing those boundaries. “It’s not about being the best; it’s about being better than you were yesterday.” So let’s get after it! 💥

Stay strong, stay focused, and let’s crush those upcoming races together! The Rox-Coach is here for you every step of the way. 🏆