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
1000 similar athletes.
Performance Highlights
BRA Men #121018 01:25:04
46th in
AG
| Top 6.5%
362nd | Top 50.8%
-01:33
40:53
Run Total
-00:11
05:07
Avg. Lap
+00:10
04:42
Best Lap
+00:38
36:33
Workout Total
+00:05
04:34
Avg. Workout
+00:57
07:42
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 Jablonski André'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 Jablonski André'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 Jablonski André'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 Jablonski André'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
02:31.
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:
André Jablonski showcased a solid performance in the 2024 Madrid HYROX race, finishing in the top 38% of all athletes and top 34% of his age group. A significant highlight of André's performance was his total running time, which was 01:55 faster than average, indicating a strong running profile. This suggests that André has a more runner-oriented profile, excelling in the running segments of the race. However, there were segments where André's performance lagged, particularly in the Roxzone, indicating potential areas for improvement in transition times and overall fitness. Additionally, André's pacing at the start of the race was slower than average, which may indicate a conservative start or an area for pacing strategy improvement.
Segments to Improve:
Roxzone: André's Roxzone time was significantly slower than average, indicating longer rest periods or slower transitions between exercises. To improve, André should focus on enhancing his overall fitness and reducing transition times. Drills that mimic quick switches between exercises, such as circuit training with minimal rest intervals, can be beneficial. Incorporating high-intensity interval training (HIIT) with exercises that are similar to the race segments can also improve endurance and transition efficiency.
Wall Balls: With a time 00:14 slower than average, this segment needs attention. André should work on his form and endurance for this exercise. Specific drills include targeted strength training for the shoulders, arms, and legs. Practicing wall balls with varying weights can also improve technique and stamina. Additionally, incorporating plyometric exercises like box jumps and squat jumps will help build the explosive power needed for this segment.
Sandbag Lunges: This segment was 00:30 slower than average. Improvements here can come from focused strength and balance training. Exercises such as weighted lunges, step-ups, and Bulgarian split squats can increase leg strength and stability, which are crucial for sandbag lunges. Core strengthening exercises will also improve balance and overall performance in this segment.
Sled Push/Pull: These segments were slower than average and indicate a need for increased lower body strength and power. Training should include heavy sled pushes and pulls to mimic race conditions, as well as leg presses, squats, and deadlifts to build the necessary strength. Technique adjustments, such as maintaining a low center of gravity and using leg drive efficiently, can also enhance performance.
Race Strategies:
Start Strategy: André should work on optimizing his start pacing to avoid starting too slow. A more aggressive start strategy, practiced during training runs, can help André find a comfortable yet competitive pace from the beginning, potentially improving his overall time.
Transition Efficiency: Minimizing time spent in the Roxzone through practice of quick transitions during training sessions will be key. André can set up a circuit that mimics the race's structure, focusing on reducing rest and transition times between exercises.
Mid-Race Adjustments: André should develop the ability to assess his performance mid-race and adjust his effort accordingly. If ahead of his target pace, he may choose to conserve energy for stronger segments. Conversely, if behind, he may push harder on stronger segments to make up time.
Strength Balancing: Given André's strong running profile, incorporating more strength-focused training into his routine will help balance his overall performance. This can include increasing the frequency and intensity of strength training sessions, particularly focusing on the identified weak segments.
By focusing on these suggested improvements and strategies, André Jablonski can enhance his performance in future HYROX races, turning identified weaknesses into strengths and leveraging his strong running ability for even better race outcomes.