Dive into this athlete’s performance at 2022 New York 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.
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 Podolsky Jason'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 Podolsky Jason'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 Podolsky Jason'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 Podolsky Jason'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 08:05. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 06:45 | 49:04 to 42:19 | 83.5% |
| Burpees Broad Jump | 00:58 | 06:07 to 05:09 | 12.0% |
| Sandbag Lunges | 00:22 | 05:19 to 04:57 | 4.5% |
| Ski Erg | 00:00 | 04:07 to 04:07 | 0.0% |
| Sled Push | 00:00 | 02:46 to 02:46 | 0.0% |
| Sled Pull | 00:00 | 04:45 to 04:45 | 0.0% |
| Rowing | 00:00 | 04:23 to 04:23 | 0.0% |
| Farmers Carry | 00:00 | 01:59 to 01:59 | 0.0% |
| Wall Balls | 00:00 | 04:38 to 04:38 | 0.0% |
| Podolsky Jason | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:41 | 00:00 | 04:42 +00:59 | 00:00 +00:00 |
| Ski Erg | 04:07 | 05:41 | 04:28 -00:21 | 04:42 +00:59 |
| Running 2 | 05:59 | 09:48 | 05:02 +00:57 | 09:10 +00:38 |
| Sled Push | 02:46 | 15:47 | 02:57 -00:11 | 14:12 +01:35 |
| Running 3 | 06:18 | 18:33 | 05:28 +00:50 | 17:09 +01:24 |
| Sled Pull | 04:45 | 24:51 | 05:02 -00:17 | 22:37 +02:14 |
| Running 4 | 06:22 | 29:36 | 05:27 +00:55 | 27:39 +01:57 |
| Burpees Broad Jump | 06:07 | 35:58 | 05:25 +00:42 | 33:06 +02:52 |
| Running 5 | 06:30 | 42:05 | 05:38 +00:52 | 38:31 +03:34 |
| Rowing | 04:23 | 48:35 | 04:52 -00:29 | 44:09 +04:26 |
| Running 6 | 05:58 | 52:58 | 05:30 +00:28 | 49:01 +03:57 |
| Farmers Carry | 01:59 | 58:56 | 02:13 -00:14 | 54:31 +04:25 |
| Running 7 | 05:40 | 01:00:55 | 05:28 +00:12 | 56:44 +04:11 |
| Sandbag Lunges | 05:19 | 01:06:35 | 05:12 +00:07 | 01:02:12 +04:23 |
| Running 8 | 06:40 | 01:11:54 | 06:06 +00:34 | 01:07:24 +04:30 |
| Wall Balls | 04:38 | 01:18:34 | 06:38 -02:00 | 01:13:30 +05:04 |
| Roxzone | 04:06 | 01:27:09 | 07:01 -02:55 | 01:27:09 |
Segment Analysis:
- Running 1: Jason's time of 00:05:41 was 01:09 slower than the average. To improve this segment, he should focus on increasing his running speed and endurance. Interval training, such as sprint intervals and tempo runs, can help him improve his overall running performance.
- Ski Erg: Jason performed well in this segment with a time of 00:04:07, which was 00:18 faster than the average. No improvement strategies are needed for this segment.
- Running 2: Jason's time of 00:05:59 was 00:59 slower than the average. To enhance his performance in this segment, he should work on his running stamina and speed. Incorporating hill sprints and long-distance runs into his training routine can help him improve his running endurance.
- Sled Push: Jason performed well in this segment with a time of 00:02:46, which was 00:32 faster than the average. No improvement strategies are needed for this segment.
- Running 3: Jason's time of 00:06:18 was 00:48 slower than the average. To improve this segment, he should focus on maintaining a steady pace and increasing his running speed. Incorporating fartlek runs and tempo runs into his training routine can help him improve his running performance.
- Sled Pull: Jason performed well in this segment with a time of 00:04:45, which was 00:42 faster than the average. No improvement strategies are needed for this segment.
- Running 4: Jason's time of 00:06:22 was 00:54 slower than the average. To enhance his performance in this segment, he should work on his running endurance and speed. Incorporating interval training and hill repeats into his training routine can help him improve his running performance.
- Burpees Broad Jump: Jason's time of 00:06:07 was 01:06 slower than the average. To improve this segment, he should focus on increasing his upper body and core strength, which will help him perform the burpees more efficiently. Incorporating exercises such as push-ups, planks, and burpee variations into his training routine can help him improve his performance in this segment.
- Running 5: Jason's time of 00:06:30 was 00:52 slower than the average. To improve this segment, he should focus on increasing his running stamina and speed. Incorporating long-distance runs and speed intervals into his training routine can help him improve his running performance.
- Rowing: Jason performed well in this segment with a time of 00:04:23, which was 00:24 faster than the average. No improvement strategies are needed for this segment.
- Running 6: Jason's time of 00:05:58 was 00:29 slower than the average. To enhance his performance in this segment, he should work on his running endurance and speed. Incorporating interval training and hill repeats into his training routine can help him improve his running performance.
- Farmers Carry: Jason performed well in this segment with a time of 00:01:59, which was 00:19 faster than the average. No improvement strategies are needed for this segment.
- Running 7: Jason's time of 00:05:40 was 00:12 slower than the average. To improve this segment, he should focus on maintaining a steady pace and increasing his running speed. Incorporating fartlek runs and tempo runs into his training routine can help him improve his running performance.
- Sandbag Lunges: Jason's time of 00:05:19 was 00:10 slower than the average. To improve this segment, he should focus on increasing his lower body strength and stability. Incorporating exercises such as squats, lunges, and step-ups with added weight into his training routine can help him improve his performance in this segment.
- Running 8: Jason's time of 00:06:40 was 00:29 slower than the average. To enhance his performance in this segment, he should work on his running endurance and speed. Incorporating interval training and hill repeats into his training routine can help him improve his running performance.
- Wall Balls: Jason performed well in this segment with a time of 00:04:38, which was 02:02 faster than the average. No improvement strategies are needed for this segment.
- Roxzone: Jason performed well in this segment with a time of 00:04:06, which was 02:43 faster than the average. No improvement strategies are needed for this segment.
To improve these segments, Jason should incorporate the following training strategies and techniques:
1. Interval Training: Incorporate interval training into his running routine, including sprint intervals and tempo runs. This will help improve his running speed and endurance.
2. Hill Training: Include hill sprints and hill repeats in his training routine to build running strength and stamina.
3. Fartlek Runs: Incorporate fartlek runs, which involve alternating between periods of faster and slower running, to improve running speed and pacing.
4. Strength Training: Focus on increasing overall strength, particularly in the upper body and core, to improve performance in the Burpees Broad Jump segment. Exercises such as push-ups, planks, and burpee variations can be effective.
5. Lower Body Strength: Incorporate exercises such as squats, lunges, and step-ups with added weight to improve lower body strength and stability for the Sandbag Lunges segment.
In conclusion, Jason Podolsky performed well in the 2022 New York HYROX race, achieving a top 23% overall rank and age group rank. To improve his performance, he should focus on improving his running speed and endurance in the identified segments. Incorporating interval training, hill training, fartlek runs, and specific strength exercises can help him enhance his performance in these areas. By implementing these strategies and techniques, Jason can continue to excel in future races.
| Similar Athletes | |||
|---|---|---|---|
| Ong Jingxuan | 2024 Singapore National Stadium | 01:27:33 | |
| Birr Lucas | 2024 Milan | 01:27:03 | |
| Wan Lok Him | 2022 Hong Kong | 01:27:14 | |
| Cuenca Balaa David | 2023 Barcelona | 01:27:18 | |
| Brien Aaron | 2022 London | 01:27:21 | |
| Stani Tomasz | 2024 Hong Kong | 01:26:49 | |
| Lynch David | 2024 Vienna - European Championship | 01:27:36 | |
| He Huang | 2024 Singapore | 01:26:40 | |
| Chęć Mateusz | 2024 Gdansk | 01:27:28 | |
| Mahieu Romain | 2023 Paris | 01:26:40 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 New York | 01:30:17 | |
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