Dive into this athlete’s performance at 2024 Madrid 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
294 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 294 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 294 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Dlugolecki 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 Dlugolecki 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 294 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 Dlugolecki 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 Dlugolecki 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
10:54.
Check the detail of the improvement plan below.
Based on 294 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Grzegorz Dlugolecki showcased an impressive performance in the 2024 Madrid Hyrox race. His overall time was 02:03:11, placing him in the top 68% of the 1509 athletes participating in the race. Grzegorz's strength clearly lies in his ability to perform exceptionally in strength-based exercises, as his performance in the Sled Push, Sled Pull, Rowing, Farmers Carry, and Wall Balls segments were all faster than average. However, his total running time was slower than average, indicating that running is an area requiring improvement.
Grzegorz's pacing needs attention as well. The initial segments of the race showed slower times indicating a slow start. However, he picked up pace from Running 3 onwards and maintained it for the majority of the race. This indicates that he might be conserving his energy in the early stages, but it might also be a sign of poor warm-up or lack of proper pacing strategy.
Based on these observations, Grzegorz appears to have a hybrid profile with a stronger leaning towards strength-based exercises.
Segments to Improve:
Total Running Time: To improve the total running time, Grzegorz should incorporate more running drills into his training routine. Tempo runs, interval training, and hill sprints can help improve his running endurance and speed. Also, focusing on running form and technique can aid in conserving energy and maintaining a consistent pace.
Burpees Broad Jump: Grzegorz's performance in the Burpees Broad Jump was slower than average. Incorporating plyometric exercises, such as box jumps and jump squats, can help improve explosive power. Practicing burpees separately can also help in improving efficiency and speed in this segment.
Roxzone: The Roxzone time was slower for Grzegorz, indicating slow transitions or rest periods between exercise zones. Working on overall fitness and improving transition times can help. High-intensity interval training (HIIT) can be useful in this regard, as it conditions the body for periods of intense exercise followed by short recovery periods.
Sandbag Lunges: Grzegorz's Sandbag Lunges segment was slower than average. Incorporating more strength training, specifically focused on lower body and core, can help improve performance in this segment. Exercises like weighted lunges, squats, and deadlifts can be beneficial.
Ski Erg: The Ski Erg segment was slightly slower than average. Increasing upper body strength and endurance can help improve this. Exercises like pull-ups, push-ups, and dumbbell rows can be beneficial.
Race Strategies:
Implementing a better pacing strategy can help Grzegorz improve his overall performance in the race. Rather than starting slow and picking up the pace later, maintaining a consistent pace throughout can help in conserving energy and improving overall time.
Also, focusing on quick transitions between exercise zones can help save valuable seconds in the Roxzone. Practicing transitions during training can help make them smoother and faster during the race. Lastly, a well-structured warm-up before the race can help prepare the body for the intense exercise to come and prevent a slow start.