Lacki Lukasz Hyrox Result

Dive into this athlete’s performance at 2023 Warschau 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 POL Flag Men 40-44 #105020 01:40:51 28th in AG | Top 80.0% 163rd | Top 79.5%
+04:12
53:30
Run Total
+00:32
06:41
Avg. Lap
-00:18
04:49
Best Lap
-04:09
38:44
Workout Total
-00:31
04:50
Avg. Workout
-00:01
08:42
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 Lacki Lukasz'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 Lacki Lukasz'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 Lacki Lukasz'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 Lacki Lukasz'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 07:58. Check the detail of the improvement plan below.

05:14 Potential Improvement 65.7% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:14 53:30 to 48:16 65.7%
Sandbag Lunges 02:39 08:45 to 06:06 33.3%
Rowing 00:05 05:12 to 05:07 1.0%
Ski Erg 00:00 04:21 to 04:21 0.0%
Sled Push 00:00 02:58 to 02:58 0.0%
Sled Pull 00:00 04:51 to 04:51 0.0%
Burpees Broad Jump 00:00 03:48 to 03:48 0.0%
Farmers Carry 00:00 02:11 to 02:11 0.0%
Wall Balls 00:00 06:38 to 06:38 0.0%

Splits Time

Lacki Lukasz Perfect Race
Splits Total Average Total
Running 1 04:49 00:00 05:08 -00:19 00:00 +00:00
Ski Erg 04:21 04:49 04:40 -00:19 05:08 -00:19
Running 2 05:45 09:10 05:38 +00:07 09:48 -00:38
Sled Push 02:58 14:55 03:26 -00:28 15:26 -00:31
Running 3 07:07 17:53 06:09 +00:58 18:52 -00:59
Sled Pull 04:51 25:00 05:54 -01:03 25:01 -00:01
Running 4 07:02 29:51 06:10 +00:52 30:55 -01:04
Burpees Broad Jump 03:48 36:53 06:40 -02:52 37:05 -00:12
Running 5 07:17 40:41 06:25 +00:52 43:45 -03:04
Rowing 05:12 47:58 05:09 +00:03 50:10 -02:12
Running 6 07:00 53:10 06:14 +00:46 55:19 -02:09
Farmers Carry 02:11 01:00:10 02:33 -00:22 01:01:33 -01:23
Running 7 07:13 01:02:21 06:14 +00:59 01:04:06 -01:45
Sandbag Lunges 08:45 01:09:34 06:18 +02:27 01:10:20 -00:46
Running 8 07:21 01:18:19 07:17 +00:04 01:16:38 +01:41
Wall Balls 06:38 01:25:40 08:13 -01:35 01:23:55 +01:45
Roxzone 08:42 01:40:51 08:43 -00:01 01:40:51
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Lukasz Lacki performed well in the 2023 Warschau HYROX race, finishing in the top 59% of all athletes and top 62% in his age group. His overall time of 01:40:51 demonstrates his competency in completing the race. However, there are areas of improvement to focus on for future races.

The athlete's total running time of 00:53:30 was 07:00 slower than the average. This indicates that Lukasz may need to improve his overall fitness and running abilities. His best running lap of 00:04:49 shows potential, as it was 00:04 faster than average. However, to enhance his overall running performance, he should focus on specific training strategies.

Segments to Improve


1. Sandbag Lunges:
Lukasz spent 02:29 longer than average on this segment. To improve his performance in this area, he should focus on strengthening his leg muscles, particularly the quadriceps, hamstrings, and glutes. Exercises such as squats, lunges, and step-ups with weights can help build strength and endurance.

2. Running 7:
Lukasz was 01:01 slower than average in this segment. To improve his running performance, he should focus on increasing his cardiovascular endurance. Incorporating interval training, such as high-intensity interval training (HIIT), can help improve his speed and stamina. Additionally, incorporating hill sprints and tempo runs into his training routine can further enhance his running abilities.

3. Running 3, Running 5, Running 4, and Running 6:
Lukasz was consistently slower than average in these running segments. To improve his running performance overall, he should focus on increasing his running volume and incorporating long-distance runs into his training. This will help build his endurance and improve his overall running speed.

4. Running 2:
Lukasz was 00:12 slower than average in this segment. To improve his performance in this area, he should focus on improving his running technique and efficiency. Incorporating drills such as high knees, butt kicks, and strides can help improve his running form and speed.

Strategies


1. Pacing:
Lukasz should focus on pacing himself throughout the race. It is important to start at a sustainable pace to avoid burning out too early. By maintaining a consistent and steady pace, he can optimize his performance and avoid excessive fatigue.

2. Transition Time:
Lukasz should aim to minimize his transition time between exercise zones (roxzone). This can be achieved through efficient movement and practice. He should focus on practicing quick transitions during his training sessions to improve his overall race time.

3. Strength Training:
Lukasz should incorporate strength training exercises into his routine to improve his overall strength and power. This will not only enhance his performance in strength-based exercises but also improve his running abilities. Exercises such as deadlifts, squats, and kettlebell swings can help improve his overall strength and power.

4. Endurance Training:
Lukasz should focus on increasing his cardiovascular endurance through consistent and structured endurance training. This can include long-distance runs, interval training, and hill sprints. By improving his endurance, he will be able to maintain a faster pace throughout the race.

In summary, Lukasz Lacki showed a strong performance in the 2023 Warschau HYROX race. However, there are areas of improvement, particularly in his running segments and specific exercises such as sandbag lunges. By focusing on strength training, endurance training, and improving running technique and efficiency, Lukasz can enhance his performance in future races. Additionally, strategies such as pacing and minimizing transition time will contribute to overall race improvement.

Similar Athletes
Mulder Erwin 2024 Amsterdam 01:41:15
Roosenberg David 2022 Maastricht 01:41:15
Schwind Armin 2019 Oberhausen 01:40:41
Jiang Chun 2024 New York 01:41:17
Butler Nathan 2024 Brisbane 01:40:56
Kusk Jacob 2024 Malaga 01:41:08
Gillian Matthew 2024 Paris 01:40:33
Latsch Jonas 2024 Frankfurt 01:40:37
Ng Jack 2024 Singapore National Stadium 01:41:04
Howley Adam 2024 Birmingham 01:40:25

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