Zarembagska Olga
Hyrox Result
Dive into this athlete’s performance at 2024 Gdansk 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
771 similar athletes.
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 771 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 771 athletes with similar finish time in Hyrox Women
Pacing Quality
This section showcases the entire Zarembagska Olga'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 Zarembagska Olga'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 771 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 Zarembagska Olga'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 Zarembagska Olga'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
03:43.
Check the detail of the improvement plan below.
01:34
Potential Improvement
42.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Olga Zarembagska showcased a commendable performance in the 2024 Gdansk HYROX, finishing in the top 23% of all athletes and the top 27% in her age group. A notable aspect of her race was her total running time, which was 00:28 faster than average, indicating a strong running profile. However, the splits reveal that Olga started the race stronger than she finished, with her initial running segment significantly faster than the average, but slowing down in the subsequent running segments. This suggests a potential issue with pacing or endurance over the course of the event. Additionally, her performance in the roxzone was slower than average, indicating slower transitions or additional rest times between exercises. Olga appears to be more inclined towards running but would benefit from a more balanced approach to both strength and endurance training to improve her overall performance in HYROX races.
Segments to Improve:
- Burpees Broad Jump: Olga was significantly slower in this segment. To improve, focus on plyometric training to increase explosive power and endurance. Exercises like box jumps, squat jumps, and interval training can enhance her ability to sustain high-intensity efforts. Additionally, practicing the burpee broad jump specifically, focusing on efficient movement and minimizing rest time between jumps, can help reduce her segment time.
- Sled Pull: This segment also showed room for improvement. Strengthening the posterior chain through deadlifts, kettlebell swings, and pull-through exercises can increase her power in pulling movements. Implementing sled drag exercises into her routine, with both light loads for speed and heavy loads for strength, can directly translate to better sled pull performance.
- Sled Push: Similar to the sled pull, focusing on leg strength and power is crucial. Squats, leg presses, and sled pushes with varying resistance will help build the necessary strength. Practicing the sled push with emphasis on maintaining a consistent pace and form can improve her efficiency in this segment.
- Farmers Carry: Grip strength and core stability are key for improving in this segment. Olga should incorporate grip strength exercises like dead hangs and farmer’s walk with heavy dumbbells or kettlebells into her training. Core exercises such as planks, dead bugs, and suitcase carries will also support her performance in the farmers carry segment.
Race Strategies:
- Pacing: Given Olga's strong start but slower subsequent segments, working on a pacing strategy that conserves energy for the latter parts of the race is crucial. Interval training that mimics the race's structure, alternating between running and strength exercises, can help her manage her energy more effectively throughout the event.
- Transition Efficiency: Improving transition times in the roxzone is low-hanging fruit for overall performance enhancement. Practicing quick transitions between exercises in training, focusing on reducing rest times and optimizing movement between stations, can shave valuable seconds off her overall time.
- Strength and Endurance Balance: Incorporating a balanced training program that equally emphasizes strength and running endurance will address the identified imbalance in Olga's performance. This includes combining long runs with strength training sessions focused on the specific demands of HYROX events, ensuring she does not overly fatigue in the strength segments.
- Mental Preparation: Mental resilience training, including visualization techniques and practicing racing under fatigue, can help Olga maintain focus and determination throughout the event, particularly in her weaker segments.
By focusing on these areas of improvement and implementing the suggested strategies, Olga Zarembagska has the potential to significantly enhance her performance in future HYROX races. Achieving a more balanced profile as an athlete will not only improve her standings but also her enjoyment and satisfaction with her race performance.
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