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.
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 Antosik Natalia'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 Antosik Natalia'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 Antosik Natalia'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 Antosik Natalia'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 05:36. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:48 | 04:35 to 02:47 | 32.1% |
| Sled Pull | 01:28 | 07:20 to 05:52 | 26.2% |
| Burpees Broad Jump | 01:12 | 07:39 to 06:27 | 21.4% |
| Sandbag Lunges | 01:00 | 06:00 to 05:00 | 17.9% |
| Ski Erg | 00:08 | 05:18 to 05:10 | 2.4% |
| Rowing | 00:00 | 05:06 to 05:06 | 0.0% |
| Farmers Carry | 00:00 | 02:09 to 02:09 | 0.0% |
| Wall Balls | 00:00 | 04:16 to 04:16 | 0.0% |
| Run Total | 00:00 | 47:08 to 47:08 | 0.0% |
| Antosik Natalia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:34 | 00:00 | 05:21 -00:47 | 00:00 +00:00 |
| Ski Erg | 05:18 | 04:34 | 05:13 +00:05 | 05:21 -00:47 |
| Running 2 | 05:35 | 09:52 | 05:46 -00:11 | 10:34 -00:42 |
| Sled Push | 04:35 | 15:27 | 02:53 +01:42 | 16:20 -00:53 |
| Running 3 | 06:47 | 20:02 | 06:05 +00:42 | 19:13 +00:49 |
| Sled Pull | 07:20 | 26:49 | 06:08 +01:12 | 25:18 +01:31 |
| Running 4 | 06:22 | 34:09 | 06:06 +00:16 | 31:26 +02:43 |
| Burpees Broad Jump | 07:39 | 40:31 | 06:41 +00:58 | 37:32 +02:59 |
| Running 5 | 06:25 | 48:10 | 06:15 +00:10 | 44:13 +03:57 |
| Rowing | 05:06 | 54:35 | 05:30 -00:24 | 50:28 +04:07 |
| Running 6 | 06:25 | 59:41 | 06:08 +00:17 | 55:58 +03:43 |
| Farmers Carry | 02:09 | 01:06:06 | 02:23 -00:14 | 01:02:06 +04:00 |
| Running 7 | 05:53 | 01:08:15 | 06:07 -00:14 | 01:04:29 +03:46 |
| Sandbag Lunges | 06:00 | 01:14:08 | 05:09 +00:51 | 01:10:36 +03:32 |
| Running 8 | 05:11 | 01:20:08 | 06:39 -01:28 | 01:15:45 +04:23 |
| Wall Balls | 04:16 | 01:25:19 | 05:28 -01:12 | 01:22:24 +02:55 |
| Roxzone | 06:02 | 01:35:28 | 07:36 -01:34 | 01:35:28 |
To improve performance in the Sled Push, Natalia should focus on developing her upper body and leg strength. Incorporating exercises such as push-ups, shoulder presses, and squats into her training routine will help her build the necessary strength and power. Additionally, practicing the sled push technique with proper form and explosiveness will aid in gaining speed and efficiency during the race.
For the Burpees Broad Jump segment, Natalia should work on improving her explosive power and agility. Exercises such as box jumps, squat jumps, and burpees will help her develop the necessary explosive strength. Additionally, practicing proper form and efficiency in the burpee broad jump technique will help her save time during the race.
To improve performance in the Sled Pull, Natalia should focus on strengthening her upper body and grip strength. Incorporating exercises such as pull-ups, bent-over rows, and farmer's carries into her training routine will help her develop the necessary strength. Additionally, practicing the sled pull technique with proper form and efficient pulling mechanics will help her gain speed and minimize time loss.
In the Sandbag Lunges segment, Natalia should focus on improving her leg and core strength. Exercises such as lunges, squats, and planks will help her develop the necessary strength and stability. Additionally, practicing the sandbag lunge technique with proper form and maintaining a consistent pace will help her improve her performance in this segment.
For the Running 3, Running 6, and Running 4 segments, Natalia should focus on improving her overall running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine will help her develop the necessary cardiovascular fitness and running efficiency. Additionally, focusing on maintaining a consistent pace and avoiding early fatigue will help her improve her performance in these running segments.
In summary, Natalia Antosik had an impressive performance in the 2023 Warschau Hyrox race. While she excelled in running segments, there are areas where she can improve to further enhance her performance. By focusing on specific training strategies and techniques, she can develop her strength, agility, and endurance, ultimately improving her overall race time. Implementing race strategies such as pacing, efficient transitions, mental preparation, and proper nutrition will further contribute to her success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Rix Natalie | 2024 Birmingham | 01:35:47 | |
| Ogorman Danielle | 2024 Malaga | 01:35:25 | |
| Niemann Victoria | 2018 Hamburg | 01:35:47 | |
| Xie Gena | 2024 Singapore National Stadium | 01:35:41 | |
| Macdonald Louise | 2024 Dublin | 01:35:11 | |
| Bazire Nathalie | 2023 Paris | 01:35:46 | |
| Valentine Jessica | 2024 London | 01:35:41 | |
| Felvus Gemma | 2024 London | 01:35:49 | |
| Brusco Marta | 2024 Turin | 01:35:40 | |
| Valencia MIchele | 2024 Dallas | 01:35:28 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
