Kalisz Małgorzata Hyrox Result

Overall Performance:

Małgorzata Kalisz demonstrated a strong performance in the 2024 Gdansk HYROX race, finishing in the top 19% overall and 18% in her age group. Her total running time was significantly faster than average, indicating a strong runner's profile. However, Małgorzata's performance in strength-focused exercises, particularly the Sled Push and Sled Pull, was notably slower than average, suggesting a need to balance her training more towards strength to match her running capabilities. The pacing strategy shows she started off strong, possibly too fast which could have impacted her strength performance later in the race. Moreover, her Roxzone time being faster than average indicates efficient transitions, but there's room for improvement to minimize rest and enhance overall fitness.

Segments to Improve:

• Sled Push: To improve in this segment, focus on leg strength and power. Incorporate exercises like heavy sled drags, weighted squats, and leg presses into the training routine. Practice short, intense intervals of sled pushes to mimic race conditions, paying close attention to form—driving through the legs and maintaining a low, forward-leaning posture.
• Sled Pull: This segment can benefit from increased upper body and core strength, alongside improved technique. Include exercises such as deadlifts, rows, and farmer's walks to build grip and pulling strength. Training should also involve pulling a weighted sled towards oneself, ensuring to keep the back straight and engage the core throughout the pull.
• Sandbag Lunges: To enhance performance in lunging segments, focus on lower body endurance and stability. Integrate lunges with various weight (e.g., sandbags, kettlebells) into the routine, both in static positions and moving. Also, incorporate balance training exercises to improve stability under load.
• Farmers Carry: Grip strength and endurance are crucial for this segment. Strengthening the forearms, shoulders, and core will provide stability and capacity to carry heavier loads longer. Regularly practice farmers walks with incrementally heavier weights, and include grip strength exercises like dead hangs and wrist curls.

Race Strategies:

• Start Pace Adjustment: Given the indication of starting too fast, it's crucial to plan a pacing strategy that conserves energy for strength segments. Begin the race at a controlled pace, focusing on staying relaxed and efficient. Adjust speed as necessary but save significant effort for the latter half of the race to ensure strength exercises don't suffer from early fatigue.
• Transition Efficiency: While transitions are relatively strong, further reducing time in the Roxzone can contribute to overall performance gains. Practice quick transitions between running and exercise stations during training, focusing on minimizing rest time and preparing for the next segment mentally before reaching it.
• Strength Endurance Balance: To complement her running, Małgorzata should aim for a training balance that does not neglect strength and power development. Incorporating at least two to three strength-focused sessions per week, with an emphasis on the identified weak segments, can provide a more balanced performance profile. Cross-training with activities like swimming or cycling can also aid in recovery and overall fitness without over-emphasizing running.

By addressing these areas of improvement with targeted training and strategic race pacing, Małgorzata Kalisz can aspire to achieve even more impressive results in future HYROX events. Balancing her evident running strength with enhanced power and endurance in strength-focused tasks will be key to her continued success.