Dive into this athlete’s performance at 2024 Rotterdam 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
1000 similar athletes.
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 Men
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 1000 athletes with similar finish time in Hyrox Men
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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Furmankiewicz Gilles'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 Furmankiewicz Gilles'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 1000 athletes with similar finish time in Hyrox Men
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 Furmankiewicz Gilles'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 Men
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 Furmankiewicz Gilles'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
06:49.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Gilles Furmankiewicz showcased a commendable performance in the 2024 Rotterdam HYROX race, finishing in the top 41% of all athletes and top 30% in the 50-54 age group. His overall time was 01:34:44, with a total running time of 00:49:31, which was slightly slower than the average. This indicates that Gilles has a balanced profile with a slight inclination towards strength over running. Notably, Gilles demonstrated excellent performance in strength-based segments such as the Sled Pull and Wall Balls, where he significantly outperformed the average. However, his pacing seemed to start strong but fell off in later running segments, particularly Running 8, suggesting potential issues with stamina or pacing strategies. The Roxzone time was notably faster than average, indicating efficient transitions but also room to push harder in exercises or running segments.
Segments to Improve:
Run Total (Total running time): Gilles's overall running time was slower than average, suggesting a need for improved cardiovascular endurance and pacing strategies. Interval training, such as 400 to 800-meter repeats at a faster pace than race pace with equal rest times, can help improve speed and endurance. Additionally, incorporating long, slow runs into the training plan will enhance overall cardiovascular capacity and endurance.
Sandbag Lunges: This segment was significantly slower than average, indicating a potential weakness in lower body strength and endurance. To improve, Gilles should focus on strengthening exercises such as lunges, squats, and deadlifts, increasing both weight and volume over time. Incorporating weighted walking lunges and sandbag workouts will also provide specific training that mirrors race conditions.
Farmers Carry: To improve grip strength and endurance, Gilles should incorporate grip-specific exercises such as farmer walks with increasing distances and weights, dead hangs, and towel pull-ups. Additionally, integrating functional strength training with kettlebells and heavy rope workouts can improve overall strength endurance relevant to this segment.
Burpees Broad Jump: This segment requires explosive power and coordination. Plyometric exercises like box jumps, broad jumps, and burpees will help improve performance. Gilles should also focus on improving his technique in the broad jump and burpee for efficiency and to conserve energy.
Ski Erg: While not the weakest segment, there's room for improvement in terms of technique and endurance. High-intensity interval training (HIIT) on the Ski Erg, focusing on powerful, efficient strokes and incorporating upper body endurance workouts, will enhance performance. Technique drills focusing on core engagement and proper arm pull can also make significant differences.
Race Strategies:
Effective Pacing: Gilles should focus on maintaining a consistent pace throughout the race. Implementing negative splits, where each running segment is attempted to be completed slightly faster than the previous, can help conserve energy for a strong finish. Training should include pace-specific runs to develop a better internal pace clock.
Transition Efficiency: While Gilles's Roxzone time is commendable, continuing to focus on minimizing transition times through practice and strategic placement of gear can shave off valuable seconds.
Stamina and Endurance Building: Given the slowdown in later segments, Gilles should incorporate more endurance-based training, focusing on running, to improve his late-race performance. This includes back-to-back training days where Gilles practices running on tired legs to mimic race-day fatigue.
Nutrition and Hydration: Optimizing nutrition and hydration before and during the race can also improve overall performance and stamina. Gilles should experiment with different nutritional strategies during training to find what works best for sustaining energy throughout the race.
By focusing on these targeted improvements and strategies, Gilles has a strong potential to enhance his performance in future HYROX races, turning identified weaknesses into strengths and achieving a more balanced athlete profile.