Dive into this athlete’s performance at 2022 Frankfurt 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 260 similar athletes.
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.
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.
This section showcases the entire Kornatowska Emilia'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 Kornatowska Emilia's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Kornatowska Emilia'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.
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 Kornatowska Emilia'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 06:01. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:05 | 01:01:24 to 57:19 | 67.9% |
| Sandbag Lunges | 01:06 | 07:48 to 06:42 | 18.3% |
| Sled Push | 00:26 | 04:06 to 03:40 | 7.2% |
| Wall Balls | 00:24 | 07:59 to 07:35 | 6.6% |
| Ski Erg | 00:00 | 05:09 to 05:09 | 0.0% |
| Sled Pull | 00:00 | 06:44 to 06:44 | 0.0% |
| Burpees Broad Jump | 00:00 | 06:46 to 06:46 | 0.0% |
| Rowing | 00:00 | 05:22 to 05:22 | 0.0% |
| Farmers Carry | 00:00 | 02:41 to 02:41 | 0.0% |
| Kornatowska Emilia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:57 | 00:00 | 06:10 -00:13 | 00:00 +00:00 |
| Ski Erg | 05:09 | 05:57 | 05:36 -00:27 | 06:10 -00:13 |
| Running 2 | 07:04 | 11:06 | 06:48 +00:16 | 11:46 -00:40 |
| Sled Push | 04:06 | 18:10 | 03:32 +00:34 | 18:34 -00:24 |
| Running 3 | 07:16 | 22:16 | 07:22 -00:06 | 22:06 +00:10 |
| Sled Pull | 06:44 | 29:32 | 07:44 -01:00 | 29:28 +00:04 |
| Running 4 | 07:56 | 36:16 | 07:30 +00:26 | 37:12 -00:56 |
| Burpees Broad Jump | 06:46 | 44:12 | 09:30 -02:44 | 44:42 -00:30 |
| Running 5 | 07:49 | 50:58 | 07:46 +00:03 | 54:12 -03:14 |
| Rowing | 05:22 | 58:47 | 06:02 -00:40 | 01:01:58 -03:11 |
| Running 6 | 08:00 | 01:04:09 | 07:35 +00:25 | 01:08:00 -03:51 |
| Farmers Carry | 02:41 | 01:12:09 | 02:51 -00:10 | 01:15:35 -03:26 |
| Running 7 | 08:16 | 01:14:50 | 07:40 +00:36 | 01:18:26 -03:36 |
| Sandbag Lunges | 07:48 | 01:23:06 | 07:03 +00:45 | 01:26:06 -03:00 |
| Running 8 | 09:10 | 01:30:54 | 08:45 +00:25 | 01:33:09 -02:15 |
| Wall Balls | 07:59 | 01:40:04 | 07:28 +00:31 | 01:41:54 -01:50 |
| Roxzone | 11:57 | 01:59:50 | 10:28 +01:29 | 01:59:50 |
In terms of her overall performance, Emilia's total running time was 01:01:24, which was 02:47 slower than the average for her finish time. This indicates that she may need to work on her running speed and endurance. Her best running lap was 00:05:57, which was only 00:01 slower than the average, suggesting that she maintained a consistent pace throughout the race.
For the Run Total segment, Emilia should focus on improving her overall fitness and endurance. Incorporating interval training and tempo runs into her training routine can help improve her running speed and stamina. Additionally, she should work on maintaining a steady pace throughout the race to minimize time lost.
To improve the Roxzone segment, Emilia needs to work on her overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts can help improve her overall fitness level and reduce the time spent in the transition zones.
For the Wall Balls segment, Emilia should focus on improving her strength and technique. Incorporating exercises such as squats, lunges, and overhead presses into her training routine can help improve her lower body and upper body strength, which are crucial for performing well in this segment. Additionally, practicing proper form and technique for wall balls can help improve efficiency and reduce time lost.
In the Running 7 and Running 6 segments, Emilia should focus on improving her running speed and endurance. Incorporating speed workouts, such as interval training and hill sprints, can help improve her running performance. Additionally, she should work on maintaining a steady pace and not slowing down towards the end of the race.
For the Sandbag Lunges segment, Emilia should focus on improving her lower body strength and endurance. Incorporating exercises such as lunges, squats, and deadlifts into her training routine can help improve her leg strength and stability. Additionally, practicing proper form and technique for sandbag lunges can help improve efficiency and reduce time lost.
For the Running 4 and Running 2 segments, Emilia should focus on improving her running speed and endurance. Incorporating longer distance runs and tempo runs into her training routine can help improve her running performance. Additionally, she should work on maintaining a steady pace and not slowing down in the middle of the race.
Emilia should also consider incorporating interval training into her race strategies. This can involve alternating between periods of high-intensity effort and recovery to improve her overall fitness and endurance. By practicing this type of training, she can better prepare herself for the demands of the race.
Lastly, Emilia should focus on mental preparation and maintaining a positive mindset during the race. This can help her stay motivated and push through any physical challenges she may encounter. Visualization techniques and positive self-talk can be helpful strategies in maintaining mental focus and resilience during the race.
In conclusion, Emilia Kornatowska performed well in the Hyrox race, but there are areas where she can improve her performance. By focusing on specific training strategies and techniques, such as improving overall fitness, transitioning efficiently, and developing strength and endurance in key areas, she can enhance her performance in future races. Additionally, implementing race strategies such as proper pacing, interval training, and mental preparation can also contribute to improved performance.
| Similar Athletes | |||
|---|---|---|---|
| JONES MOHRVARID | 2024 Frankfurt | 01:59:39 | |
| Höfl Johanna | 2024 Hamburg | 01:59:22 | |
| Wood Tanya | 2024 Birmingham | 01:59:25 | |
| Zilke Charlotte | 2024 Stockholm | 02:00:16 | |
| Alarcon Monique | 2024 Houston | 02:00:02 | |
| Anton Susanne | 2021 Hamburg | 02:00:00 | |
| Bergin Patricia | 2024 Dublin | 02:00:12 | |
| Popa Silvia | 2023 Dublin | 01:59:26 | |
| James Anna | 2022 London | 01:59:20 | |
| Alkis Amanda | 2023 Dallas | 01:59:44 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Maastricht | 01:41:18 | |
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