Stawarz Ryszard Hyrox Result

Overall Performance:

Ryszard, you tackled the 2024 Stockholm Hyrox like a beast! Finishing with an overall time of 01:25:53 puts you in the top 54% of 1096 athletes, which is no small feat. Your total running time of 00:38:35 shows you have a solid runner profile, being 04:11 faster than average. This indicates that you have strong aerobic conditioning, so let’s capitalize on that while sharpening up your strength-based segments.

However, it looks like pacing might have been a bit of a double-edged sword. Your initial run was speedy, coming in at 00:03:52, which was a fantastic start, but it placed you in the 21st percentile. This suggests you might have gone out a little too hot and could benefit from a more controlled pacing strategy. Remember, in a race like this, it’s not about how you start, but how you finish!

Overall, you've got the speed; now let’s build up that strength and efficiency. With a bit of focused training, we can transform those weaknesses into strengths, and as David Goggins says, “You are not going to like me. I’m not here to be your friend. I’m here to make you better.” Let’s get to work!

Segments to Improve:

Now, let’s dive into the segments where you can really up your game:

• Burpees Broad Jump (00:07:28): This was your slowest segment, and it cost you precious time. To improve here, focus on explosive power and endurance. Incorporate drills like:
  • Burpee box jumps – they’ll build your explosive strength while simulating the burpee movement.
  • Broad jump drills – practice jumping as far as you can, focusing on landing softly to mimic the burpee transition.
• Wall Balls (00:07:09): This segment was also slower than average. Here’s the plan:
  • Increase your squat depth and ensure you’re engaging your core. Focus on driving through your heels to gain power.
  • Perform wall ball intervals at different heights to improve accuracy and strength. Aim for reps in sets of 10-15, focusing on form.
• Sandbag Lunges (00:05:46): Slow and steady won’t win this race! To enhance your performance:
  • Incorporate weighted lunges into your routine, focusing on maintaining a straight back and proper knee alignment.
  • Try lunge variations such as walking lunges and reverse lunges to build strength and endurance in your legs.

Roxzone (00:08:36)

Your transition time was quite a bit slower than average, indicating that you may have spent too long resting or taking your time between exercises. To improve this, practice smooth transitions in training. Set up circuits to mimic the race conditions, aiming to reduce downtime between exercises. Remember, in Hyrox, every second counts!

Race Strategies:

As you prepare for your next race, consider these strategies:

• Pacing: Start with controlled intensity. It’s great to be fast, but maintaining that pace throughout is key. Use a metronome or a watch to keep your pace steady.
• Breathing: As you transition from running to strength exercises, focus on your breathing. Deep breaths can help you regain composure and focus.
• Visualization: Before the race, visualize each segment in your mind. Picture yourself executing every movement perfectly and transitioning smoothly.
• Mindset: Adopt a “no excuses” mindset. Remember, as Jocko Willink puts it, “Discipline equals freedom.” Push through those tough moments and remind yourself that every rep counts.

Conclusion:

Ryszard, you’ve laid a solid foundation with your running abilities, but now it’s time to build up your strength and refine those transitions. Don’t forget, every setback is a setup for a comeback! Keep pushing your limits, because as they say, “You only fail when you stop trying.” 💪

Stay focused and remember that every training session counts. You’ve got this, and I’m here to help you every step of the way. Let’s turn those potential improvements into victories! Onward and upward! 💥🏆

Keep grinding, and see you at the finish line! - The Rox-Coach