Czajkowski Lisa Hyrox Result

Dive into this athlete’s performance at 2020 Dallas using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 684 similar athletes.

Performance Highlights

USA USA Flag Women 50-54 #101023 01:45:18 5th in AG | Top 71.4% 47th | Top 70.1%
+00:16
53:13
Run Total
+00:02
06:39
Avg. Lap
-00:13
05:25
Best Lap
+01:33
45:09
Workout Total
+00:11
05:38
Avg. Workout
-01:45
07:01
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Women

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 684 athletes with similar finish time in Hyrox Women

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 684 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Czajkowski Lisa's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Czajkowski Lisa's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 684 athletes with similar finish time in Hyrox Women

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Czajkowski Lisa's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Czajkowski Lisa's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 05:42. Check the detail of the improvement plan below.

02:56 Potential Improvement 51.5% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Rowing 02:56 08:38 to 05:42 51.5%
Run Total 01:26 53:13 to 51:47 25.1%
Sled Push 01:03 04:13 to 03:10 18.4%
Sandbag Lunges 00:17 05:59 to 05:42 5.0%
Ski Erg 00:00 05:02 to 05:02 0.0%
Sled Pull 00:00 05:49 to 05:49 0.0%
Burpees Broad Jump 00:00 07:32 to 07:32 0.0%
Farmers Carry 00:00 02:17 to 02:17 0.0%
Wall Balls 00:00 05:39 to 05:39 0.0%

Splits Time

Czajkowski Lisa Perfect Race
Splits Total Average Total
Running 1 05:25 00:00 05:44 -00:19 00:00 +00:00
Ski Erg 05:02 05:25 05:23 -00:21 05:44 -00:19
Running 2 06:11 10:27 06:13 -00:02 11:07 -00:40
Sled Push 04:13 16:38 03:10 +01:03 17:20 -00:42
Running 3 06:18 20:51 06:36 -00:18 20:30 +00:21
Sled Pull 05:49 27:09 06:46 -00:57 27:06 +00:03
Running 4 06:35 32:58 06:38 -00:03 33:52 -00:54
Burpees Broad Jump 07:32 39:33 07:49 -00:17 40:30 -00:57
Running 5 06:44 47:05 06:52 -00:08 48:19 -01:14
Rowing 08:38 53:49 05:45 +02:53 55:11 -01:22
Running 6 06:58 01:02:27 06:45 +00:13 01:00:56 +01:31
Farmers Carry 02:17 01:09:25 02:34 -00:17 01:07:41 +01:44
Running 7 07:00 01:11:42 06:42 +00:18 01:10:15 +01:27
Sandbag Lunges 05:59 01:18:42 05:50 +00:09 01:16:57 +01:45
Running 8 08:08 01:24:41 07:26 +00:42 01:22:47 +01:54
Wall Balls 05:39 01:32:49 06:19 -00:40 01:30:13 +02:36
Roxzone 07:01 01:45:18 08:46 -01:45 01:45:18
Based on 684 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


- Lisa Czajkowski performed well in the Hyrox race in Dallas, finishing in the top 24% of 189 athletes overall and in the top 23% of her age group (50-54).
- Her overall time of 01:45:18 was solid, but there are areas where she can improve to enhance her performance in future races.
- In terms of pacing, Lisa maintained a consistent pace throughout the race, with some segments being slightly faster than average and others slightly slower.

Segments to Improve


1. Rowing:
Lisa's time of 00:08:38 was 02:54 slower than the average. To improve this segment, she should focus on building her rowing endurance and technique. Specific exercises and drills to consider include:
- Interval rowing workouts to improve speed and endurance.
- Focusing on proper rowing technique, including a strong leg drive and efficient arm pull.
- Incorporating rowing intervals into her overall training routine to build stamina and improve efficiency.

2. Run Total:
Lisa's total running time of 00:53:13 was 01:37 slower than average. To improve her overall running performance, she should prioritize running-specific training. Specific exercises and drills to consider include:
- Interval training, incorporating both speed work and endurance running.
- Incorporating hill sprints or hill repeats to improve leg strength and power.
- Tempo runs to improve her ability to sustain a faster pace for longer periods.

3. Sled Push:
Lisa's time of 00:04:13 was 00:44 slower than average. To improve this segment, she should focus on building her lower body strength and power. Specific exercises and drills to consider include:
- Incorporating sled pushes into her training routine, gradually increasing the weight and distance over time.
- Squats and lunges to strengthen the muscles used during sled pushes.
- Plyometric exercises such as box jumps and broad jumps to improve explosiveness and power.

4. Running 8, Running 7, Running 6:
Lisa's times in these segments were slightly slower than average. To improve her running performance, she should focus on building her endurance and speed. Specific exercises and drills to consider include:
- Long distance runs to improve endurance.
- Interval training, incorporating both speed work and endurance running.
- Fartlek training, alternating between faster and slower paces to simulate race conditions.

Strategies


- Lisa should focus on maintaining a steady and consistent pace throughout the race, avoiding starting too fast and burning out.
- She should prioritize efficient transitions between segments to minimize time spent in the roxzone.
- Lisa should consider incorporating specific training sessions that mimic the race format, alternating between different exercises with minimal rest between each.

Overall, Lisa Czajkowski showed strong performance in the Hyrox race in Dallas. By focusing on improving specific segments, such as rowing, running, sled push, and the later running segments, she can enhance her overall performance in future races. Implementing specific training strategies and techniques, tailored to address these areas of improvement, will help her achieve her goals and become an even stronger fitness athlete.

Race History

Explore your race history splits in detail below. The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split. This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Women
Similar Athletes
Sangiovanni Angela 2023 Milan 01:44:50
Douglas Mandy 2023 Chicago - North American Open Championship 01:45:46
Tomlinson Rachel 2024 Sports Direct HYROX London 01:44:55
Adornato Danielle 2024 Dallas 01:45:39
Abowd Alexandra 2020 Chicago 01:45:29
Reilly Daria 2024 Manchester 01:45:34
Basmenji Maryam 2023 Chicago - North American Open Championship 01:45:32
Jin Jiawen 2019 Hamburg 01:45:02
Asensio Lopez Juana 2023 Valencia 01:44:53
Guittenit Ophelie 2024 Bordeaux 01:45:36

Measure Your Performance Against Top Athletes

Other Results from this athlete
2021 Dallas 02:04:19

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