Dąbrowska Błanik Alicja Hyrox Result

Overall Performance:

Alicja Dąbrowska Błanik showcased a commendable performance in the 2024 Katowice HYROX event, finishing in the top 26% overall and top 24% in her age group. Her total running time was 03:02 faster than the average, highlighting her strengths as a runner. However, her performance in strength-focused segments, specifically the Sled Pull and Rowing, indicates areas that require focused improvement. Alicja's initial pacing appeared slightly conservative, with a slower start in Running 1, but she demonstrated a strong ability to maintain and even increase pace throughout the race, as seen in her later running segments where she significantly outperformed the average times.

Segments to Improve:

• Sled Pull: Alicja's performance in the Sled Pull was significantly slower than average, indicating a need for focused strength training, particularly in the posterior chain muscles (glutes, hamstrings, lower back). Recommended exercises include deadlifts, kettlebell swings, and hip thrusts. Incorporating sled drag drills, with progressively heavier loads and practicing the proper form to maximize efficiency, will also be beneficial. Additionally, integrating interval training that mimics the high-intensity effort of sled pulls can improve endurance and strength in these scenarios.
• Rowing: The slower rowing time suggests improvements can be made in both technique and cardiovascular endurance. Focus on high-intensity interval training (HIIT) on the rowing machine to improve aerobic capacity. Technique drills emphasizing the catch, drive, and recovery phases of the stroke, along with video analysis to correct form, can enhance efficiency. Plyometric exercises like box jumps and medicine ball slams can also help develop power for a stronger drive phase.
• Wall Balls: To improve in Wall Balls, Alicja should focus on developing lower-body strength and power, as well as coordination and endurance. Exercises like squats, thrusters, and overhead presses will build the required muscle groups. Practicing wall balls with a heavier ball than used in competition can also help in building strength and resilience.
• Roxzone (Transition Times): To reduce time spent in transitions, practice is essential. Simulating race conditions in training, where Alicja moves quickly from one exercise to the next, can improve efficiency. Focus on reducing rest periods gradually and incorporating specific drills that mimic the race's structure, enhancing both physical readiness and mental preparedness for swift transitions.

Race Strategies:

• Start Conservatively: Alicja's slower start in the initial running segment suggests a conservative approach. While it's crucial not to burn out early, optimizing the pace from the beginning can prevent losing time early on. A slightly faster start, while still within her comfortable pace, could improve overall time without risking fatigue.
• Strength Segments Pacing: For segments identified as weaknesses, such as the Sled Pull and Rowing, focusing on maintaining a steady, sustainable effort rather than pushing too hard can preserve energy for later stages of the race. Training should mimic these conditions to develop a sense of appropriate pacing.
• Focus on Technique: Especially in the weaker segments, maintaining proper form is crucial for efficiency and injury prevention. During the race, a mental checklist for each exercise can help keep technique top of mind, even under fatigue.
• Improve Transition Times: Practice quick transitions between exercises during training to minimize Roxzone time. This includes setting up equipment in advance where possible and having a clear plan for moving from one segment to the next.

By addressing these areas of improvement with focused training and strategic adjustments, Alicja Dąbrowska Błanik has the potential to significantly enhance her performance in future HYROX events.