Kryszkiewicz Aleksandra Hyrox Result

Overall Performance:

Aleksandra Kryszkiewicz showcased a strong overall performance in the 2024 Gdansk HYROX, landing in the top 26% of 662 athletes and top 25% of her age group (40-44), which is commendable. Her overall time was 01:54:06, with a total running time of 01:06:27, indicating a preference towards strength over running. Aleksandra began the race with a faster pace than average in the first running segment, which suggests an aggressive start. Throughout the race, her strength segments, particularly the Sled Pull, Farmers Carry, Sandbag Lunges, and Wall Balls, were significantly better than her running, indicating a strong suit in power and strength exercises. Conversely, the total running time being slower than average underscores the need to balance her running endurance and speed. The Roxzone time also suggests room for improvement in transition efficiency and overall fitness.

Segments to Improve:

• Total Running Time: Aleksandra's running segments, particularly Running 2 through Running 6, were markedly slower than average. To improve, focus on increasing both speed and endurance through interval training, such as 400 to 800-meter repeats at a pace faster than race pace, with equal rest periods. Incorporating hill sprints and tempo runs can also build both strength and endurance in her legs, enhancing her running efficiency. Post-strength workout runs can simulate the fatigue experienced during the race, helping adapt her running form and pace under duress.
• Roxzone (Transition Time): The slower Roxzone time indicates a need for more efficient transitions and possibly better overall fitness. Practice transitioning quickly between exercises by setting up mock stations and running short distances between each exercise to mimic race conditions. Improving overall fitness through circuit training, combining strength and cardio exercises, can also reduce transition times by enhancing recovery speed between segments.
• Burpees Broad Jump: Although not the weakest, improvement in this segment can contribute significantly to her overall performance. To enhance her burpees broad jump, Aleksandra should focus on plyometric exercises, such as box jumps and squat jumps, to increase power. Additionally, practicing the burpee broad jump with emphasis on form—such as landing softly and maintaining a steady pace—can improve efficiency and speed in this segment.

Race Strategies:

• Pace Management: Starting too fast can lead to premature fatigue, as observed in Aleksandra's first running segment. Implementing a more conservative start, focusing on maintaining a steady pace close to or slightly faster than her average training pace, can help conserve energy for the later stages of the race. Utilizing a running watch to keep track of pace in real-time can aid in this strategy.
• Strength Training Focus: Given Aleksandra's evident strength in power exercises, continuing to build on this while integrating more running endurance work can create a more balanced athlete profile. Including compound lifts such as deadlifts, squats, and presses can maintain and improve her strength base, while also engaging in specific functional fitness workouts that mimic race day conditions can enhance her overall performance.
• Recovery and Nutrition: Emphasizing proper recovery techniques, including stretching, foam rolling, and adequate hydration and nutrition, especially immediately post-training and race, can significantly impact performance. Tailoring her diet to support both strength and endurance training, focusing on a balance of carbohydrates, proteins, and fats, will support sustained energy levels and recovery.

By focusing on targeted improvements in running endurance and speed, optimizing transition times, and refining her already strong strength segments, Aleksandra has the potential to significantly improve her future HYROX race performances.