Dive into this athlete’s performance at 2023 München 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 Dempniak Tomasz'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 Dempniak Tomasz'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 Dempniak Tomasz'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 Dempniak Tomasz'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 06:08. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 05:00 | 49:51 to 44:51 | 81.5% |
| Burpees Broad Jump | 00:45 | 06:30 to 05:45 | 12.2% |
| Farmers Carry | 00:12 | 02:28 to 02:16 | 3.3% |
| Sandbag Lunges | 00:11 | 05:37 to 05:26 | 3.0% |
| Ski Erg | 00:00 | 04:16 to 04:16 | 0.0% |
| Sled Push | 00:00 | 02:43 to 02:43 | 0.0% |
| Sled Pull | 00:00 | 04:18 to 04:18 | 0.0% |
| Rowing | 00:00 | 04:46 to 04:46 | 0.0% |
| Wall Balls | 00:00 | 04:55 to 04:55 | 0.0% |
| Dempniak Tomasz | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:54 | 00:00 | 04:50 +00:04 | 00:00 +00:00 |
| Ski Erg | 04:16 | 04:54 | 04:33 -00:17 | 04:50 +00:04 |
| Running 2 | 05:40 | 09:10 | 05:18 +00:22 | 09:23 -00:13 |
| Sled Push | 02:43 | 14:50 | 03:09 -00:26 | 14:41 +00:09 |
| Running 3 | 05:58 | 17:33 | 05:46 +00:12 | 17:50 -00:17 |
| Sled Pull | 04:18 | 23:31 | 05:24 -01:06 | 23:36 -00:05 |
| Running 4 | 06:21 | 27:49 | 05:46 +00:35 | 29:00 -01:11 |
| Burpees Broad Jump | 06:30 | 34:10 | 05:59 +00:31 | 34:46 -00:36 |
| Running 5 | 06:29 | 40:40 | 05:57 +00:32 | 40:45 -00:05 |
| Rowing | 04:46 | 47:09 | 04:58 -00:12 | 46:42 +00:27 |
| Running 6 | 06:31 | 51:55 | 05:49 +00:42 | 51:40 +00:15 |
| Farmers Carry | 02:28 | 58:26 | 02:22 +00:06 | 57:29 +00:57 |
| Running 7 | 06:27 | 01:00:54 | 05:46 +00:41 | 59:51 +01:03 |
| Sandbag Lunges | 05:37 | 01:07:21 | 05:37 +00:00 | 01:05:37 +01:44 |
| Running 8 | 07:36 | 01:12:58 | 06:35 +01:01 | 01:11:14 +01:44 |
| Wall Balls | 04:55 | 01:20:34 | 07:16 -02:21 | 01:17:49 +02:45 |
| Roxzone | 07:30 | 01:32:51 | 07:46 -00:16 | 01:32:51 |
Tomasz Dempniak performed well in the Hyrox race, finishing in the top 41% of all athletes and top 44% in his age group. His overall time of 01:32:51 is respectable, but there are areas where he can make improvements. It is worth noting that his total running time of 00:49:51 was 05:26 slower than the average, indicating that he could benefit from focusing on improving his running performance. His best running lap was 00:04:54, which is slightly slower than the average.
Based on the splits analysis, the following segments had the most time lost: Run Total, Running 8, Burpees Broad Jump, Running 6, Running 7, Running 4, Running 5, Running 2, Best Lap, and Running 1. These segments should be the primary focus for improvement.
To improve the Run Total segment, Dempniak should work on improving his overall fitness and reducing his transition time between exercises. This can be achieved through interval training, incorporating high-intensity workouts, and focusing on increasing cardiovascular endurance. Additionally, practicing efficient transition techniques, such as smoothly moving from one exercise to another, will help reduce time lost in the roxzone.
For the Burpees Broad Jump segment, Dempniak should focus on improving his explosive power and agility. Incorporating exercises such as plyometric training, box jumps, and agility ladder drills will help improve his performance in this segment. Additionally, working on proper form and technique during burpees will help optimize efficiency and reduce time lost.
In the Running 8 segment, Dempniak should prioritize improving his running endurance and speed. Incorporating interval training, hill sprints, and tempo runs into his training routine will help improve his overall running performance. Additionally, focusing on proper running form and technique, such as maintaining a strong posture and efficient stride, will help optimize speed and reduce time lost.
To improve overall race performance, Dempniak should consider the following strategies:
1. Pacing: Evaluate pacing strategies to ensure a consistent and sustainable effort throughout the race. Avoid starting too fast and burning out early. Implement a pacing plan that allows for a strong finish.
2. Strength Training: Incorporate regular strength training sessions into the training routine to build overall strength and power. Focus on exercises that target the specific muscle groups used in the Hyrox race, such as kettlebell swings, lunges, and sled pushes/pulls.
3. Specific Training: Dedicate specific training sessions to simulate the race conditions. This can include practicing the transitions between exercises, running on varied terrains, and incorporating functional movements into workouts.
4. Mental Preparedness: Develop mental strategies to stay focused and motivated during the race. Practice visualization techniques and positive self-talk to overcome challenges and maintain a strong mindset throughout the event.
5. Recovery: Prioritize adequate rest and recovery to allow for proper adaptation and performance improvement. Incorporate active recovery techniques such as foam rolling, stretching, and mobility exercises to prevent injury and aid in muscle recovery.
By implementing these strategies and focusing on specific areas of improvement, Tomasz Dempniak can enhance his performance in future Hyrox races. It is recommended to work with a qualified coach or trainer to tailor these training strategies to his individual needs and goals.
| Similar Athletes | |||
|---|---|---|---|
| Diaz Carlos | 2023 Malmö | 01:33:01 | |
| Southon Stephen | 2024 Melbourne | 01:32:32 | |
| Van Ijzendoorn Freek | 2024 Köln | 01:32:44 | |
| Riedmaier Maximilian | 2023 München | 01:33:09 | |
| Montgomery Marcus | 2023 London | 01:33:18 | |
| Kirkwood Ross | 2023 Glasgow | 01:32:55 | |
| Arranz Héctor | 2024 Madrid | 01:33:07 | |
| Passmore Will | 2024 London | 01:32:56 | |
| Burton Gary | 2024 Sydney | 01:32:59 | |
| Chapman Sonny | 2024 London | 01:32:42 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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