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
1000 similar athletes.
Performance Highlights
POL Men #125013 01:37:55
56th in
AG
| Top 11.8%
369th | Top 78.0%
+00:22
48:19
Run Total
+00:03
06:02
Avg. Lap
+00:37
05:39
Best Lap
-00:05
41:34
Workout Total
-00:01
05:11
Avg. Workout
-00:15
08:06
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 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 Hasiak Pawe'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 Hasiak Pawe'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 Hasiak Pawe'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 Hasiak Pawe'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
03:23.
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:
Paweł Hasiak's performance in the 2024 Gdansk HYROX race places him solidly in the upper half of all competitors and within the top 50% of his age group, showcasing a commendable level of fitness and dedication. His total running time was marginally faster than average, indicating a slight advantage in running compared to his peers. However, his strength segments, particularly the Burpees Broad Jump, Sled Pull, and Farmers Carry, reflect areas where significant improvements can be made. The analysis suggests Paweł has a balanced profile with a slight inclination towards running. Notably, his race began with a strong start in the first running segment but showed signs of pacing issues, likely leading to slower times in subsequent runs and strength exercises.
Segments to Improve:
Burpees Broad Jump: This segment was significantly slower than average, indicating a need for improved explosive strength and endurance. Paweł should incorporate plyometric exercises such as box jumps, squat jumps, and lunge jumps into his training regimen. Additionally, practicing burpees with a focus on explosive jumps and maintaining a steady pace can help improve both speed and efficiency in this segment. Interval training combining burpees with short sprints would also be beneficial.
Sled Pull: The slower time suggests a need for enhanced upper body and core strength, along with better technique. Training should include weighted pull exercises such as cable rows, deadlifts, and farmer's walks to build grip and pulling strength. Incorporating sled drag drills, where focus is placed on maintaining a low, powerful stance and driving through the legs, will directly translate to improved performance.
Farmer's Carry: The considerable time loss in this segment indicates a need for improved grip strength and core stability. Grip strengthening exercises like dead hangs, wrist curls, and using grip strengtheners can be beneficial. Additionally, core strengthening exercises such as planks, suitcase carries, and heavy kettlebell carries will improve overall stability and endurance for this segment.
Race Strategies:
Effective Pacing: Paweł's initial running segment was significantly faster than average, suggesting an overly aggressive start. Implementing a more strategic pacing strategy that conserves energy for the entire race will help maintain a more consistent performance across all segments. Practicing race-pace runs and incorporating negative splits into training can help develop a better sense of pacing.
Transition Efficiency: With the Roxzone time being slightly faster than average, Paweł shows decent transition times between exercises. However, further reducing transition times through practicing quick switches between running and strength exercises in training will minimize time lost. Emphasizing swift movements from one exercise to the next without sacrificing form is key.
Strength and Endurance Balance: Given Paweł's running time is faster than average but certain strength segments are slower, a focus on balancing strength training with endurance running is crucial. Incorporating circuit training that combines strength exercises with short bursts of high-intensity running can improve overall fitness, transition time, and performance in both strength and running segments.
In summary, Paweł Hasiak has shown promising potential in the HYROX race with strengths in running and areas for improvement in specific strength exercises. Tailoring his training to address these weaknesses while refining his race strategies and pacing will be instrumental in achieving a higher overall rank in future races.