Dive into this athlete’s performance at 2024 Katowice 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 Idzik Grzegorz'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 Idzik Grzegorz'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 Idzik Grzegorz'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 Idzik Grzegorz'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
05:15.
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:
Grzegorz Idzik showcased a commendable performance in the 2024 Katowice HYROX race, finishing in the top 48% overall and top 44% within his age group. His splits indicate a strong start in the race, notably outperforming the average in the initial running segment and excelling in strength exercises like the Sled Push and Ski Erg. However, as the race progressed, his running times began to slow compared to the average, suggesting a potential issue with endurance or pacing. Grzegorz seems to have a more strength-oriented profile, as indicated by faster times in strength exercises and a slower total running time than average. This underscores an area for improvement in endurance and running efficiency to balance his athlete profile.
Segments to Improve:
Run Total: Grzegorz's total running time was slower than average, indicating a need for enhanced endurance and pacing strategy. Incorporating interval training, with a mix of short sprints and long-distance runs, can improve both speed and stamina. Fartlek training, which blends continuous training with interval training, could be particularly beneficial for improving his pacing and endurance.
Sandbag Lunges: This segment was significantly slower than average, suggesting a need for improved leg strength and endurance. Grzegorz should consider incorporating lunges with progressive overload into his training, gradually increasing the weight of the sandbag. Additionally, practicing lunges in fatigued states, mimicking race conditions, will help improve performance in this segment.
Burpees Broad Jump: To improve in this area, Grzegorz should focus on plyometric exercises to enhance explosive power and agility. Exercises like box jumps, squat jumps, and plyometric push-ups can increase his ability to perform more efficiently in this segment. Working on burpee efficiency, ensuring minimal energy waste during the movement, can also enhance performance.
Sled Pull: A slower than average performance suggests a potential lack of technique or upper body strength. Implementing compound exercises like deadlifts, rows, and pull-ups can increase overall strength. Practicing the sled pull with varying weights and focusing on maintaining a consistent posture can improve technique and time.
Wall Balls: Although Grzegorz performed relatively well in this segment, there's room for improvement. Targeted practice with wall balls, focusing on form and the transition between catch and throw, can enhance efficiency. Incorporating exercises that strengthen the core, shoulders, and legs will also contribute to better performance.
Race Strategies:
Pacing: Given the pattern of Grzegorz's performance, adopting a more conservative start to conserve energy for the latter half of the race could be beneficial. Utilizing a heart rate monitor to maintain a steady effort level throughout the race can help avoid burning out too early.
Transitions: With a faster than average Roxzone time, Grzegorz is already performing well in transitions. However, further minimizing transition times through practice and strategizing the quickest routes between obstacles can shave off crucial seconds.
Strength and Endurance Balance: Focusing on a training regimen that balances strength and running endurance will help Grzegorz become a more well-rounded athlete. Tailoring workouts to include back-to-back strength and running segments can mimic race conditions and improve his overall performance.
Nutrition and Recovery: Implementing a nutrition plan that supports endurance and strength training, alongside a focused recovery protocol, can significantly impact performance. Proper hydration, nutrition, and rest are key elements that will enable Grzegorz to train effectively and improve in his weaker areas.
By addressing these specific areas of improvement with targeted training and strategic race planning, Grzegorz Idzik has the potential to significantly enhance his performance in future HYROX races.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men