Dive into this athlete’s performance at 2023 Hamburg 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 Rybarczyk Gina'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 Rybarczyk Gina'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 Rybarczyk Gina'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 Rybarczyk Gina'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 02:48. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 01:03 | 06:42 to 05:39 | 37.5% |
| Farmers Carry | 00:27 | 02:33 to 02:06 | 16.1% |
| Rowing | 00:20 | 05:35 to 05:15 | 11.9% |
| Sled Pull | 00:19 | 05:35 to 05:16 | 11.3% |
| Run Total | 00:16 | 44:54 to 44:38 | 9.5% |
| Sled Push | 00:13 | 02:44 to 02:31 | 7.7% |
| Ski Erg | 00:10 | 05:10 to 05:00 | 6.0% |
| Sandbag Lunges | 00:00 | 04:24 to 04:24 | 0.0% |
| Wall Balls | 00:00 | 03:35 to 03:35 | 0.0% |
| Rybarczyk Gina | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:36 | 00:00 | 05:07 -00:31 | 00:00 +00:00 |
| Ski Erg | 05:10 | 04:36 | 05:05 +00:05 | 05:07 -00:31 |
| Running 2 | 05:03 | 09:46 | 05:26 -00:23 | 10:12 -00:26 |
| Sled Push | 02:44 | 14:49 | 02:42 +00:02 | 15:38 -00:49 |
| Running 3 | 05:47 | 17:33 | 05:44 +00:03 | 18:20 -00:47 |
| Sled Pull | 05:35 | 23:20 | 05:39 -00:04 | 24:04 -00:44 |
| Running 4 | 05:45 | 28:55 | 05:45 +00:00 | 29:43 -00:48 |
| Burpees Broad Jump | 06:42 | 34:40 | 05:58 +00:44 | 35:28 -00:48 |
| Running 5 | 06:03 | 41:22 | 05:53 +00:10 | 41:26 -00:04 |
| Rowing | 05:35 | 47:25 | 05:20 +00:15 | 47:19 +00:06 |
| Running 6 | 05:47 | 53:00 | 05:47 +00:00 | 52:39 +00:21 |
| Farmers Carry | 02:33 | 58:47 | 02:15 +00:18 | 58:26 +00:21 |
| Running 7 | 05:32 | 01:01:20 | 05:45 -00:13 | 01:00:41 +00:39 |
| Sandbag Lunges | 04:24 | 01:06:52 | 04:41 -00:17 | 01:06:26 +00:26 |
| Running 8 | 06:24 | 01:11:16 | 06:07 +00:17 | 01:11:07 +00:09 |
| Wall Balls | 03:35 | 01:17:40 | 04:51 -01:16 | 01:17:14 +00:26 |
| Roxzone | 07:36 | 01:28:43 | 06:38 +00:58 | 01:28:43 |
Segment Analysis:
1. Roxzone: Gina's time spent in the Roxzone was 00:07:36, which is 01:08 slower than the average time. This indicates that she may have rested more or took longer transitions during the race. To improve this segment, Gina should focus on improving her overall fitness and reducing her transition time. Incorporating interval training and high-intensity workouts can help increase her overall fitness level. Additionally, practicing quick and efficient transitions between exercises can help reduce the time spent in the Roxzone.
2. Burpees Broad Jump: Gina completed the Burpees Broad Jump segment in 00:06:42, which is 01:05 slower than the average time. To improve her performance in this segment, she should focus on increasing her strength and power. Incorporating exercises such as squats, lunges, and plyometric movements can help improve her lower body strength and explosiveness. Additionally, practicing the technique of the broad jump and burpees can help her perform these movements more efficiently.
3. Rowing: Gina completed the Rowing segment in 00:05:35, which is 00:19 slower than the average time. To improve her performance in rowing, she should focus on increasing her cardiovascular endurance and power. Incorporating rowing intervals and long-distance rowing sessions into her training can help improve her rowing performance. Additionally, focusing on proper rowing technique, such as maintaining a strong core and efficient stroke mechanics, can help improve her efficiency in this segment.
4. Farmers Carry: Gina completed the Farmers Carry segment in 00:02:33, which is 00:12 slower than the average time. To improve her performance in this segment, she should focus on increasing her grip strength and overall upper body strength. Incorporating exercises such as deadlifts, farmer's walks, and pull-ups can help improve her grip and upper body strength. Additionally, practicing proper form and posture during the farmers carry can help improve her efficiency and speed in this segment.
In conclusion, Gina Rybarczyk had a strong performance in the 2023 Hamburg HYROX race. To further improve her performance, she should focus on reducing her transition time, improving her overall fitness, and targeting specific areas for improvement. Incorporating specific training strategies, exercises, and drills can help her enhance her performance in the identified areas. By implementing these recommendations, Gina can continue to excel in her HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Pulis Jamie | 2024 Brisbane | 01:28:58 | |
| Cowley Serena | 2024 Brisbane | 01:28:45 | |
| Dirks Jennifer | 2024 Hamburg | 01:28:21 | |
| Ashford Kerry | 2023 Singapore | 01:28:42 | |
| Williamson Lauren | 2024 Manchester | 01:29:08 | |
| Fisher Jo Ann | 2024 Washington - North American Championships | 01:28:43 | |
| Davey Amy | 2023 London | 01:29:09 | |
| Groen Manon | 2024 Rotterdam | 01:29:04 | |
| Heinen Linda | 2024 Köln | 01:28:28 | |
| Parn Erika | 2024 Berlin | 01:28:16 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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