Woźniak Jakub Hyrox Result

Dive into this athlete’s performance at 2024 Katowice 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 156 similar athletes.

Performance Highlights

POL POL Flag Men 35-39 #112019 02:15:18 106th in AG | Top 100.0% 427th | Top 99.3%
+06:41
01:11:49
Run Total
+00:51
08:59
Avg. Lap
-01:24
04:41
Best Lap
-04:01
53:46
Workout Total
-00:30
06:43
Avg. Workout
-02:39
09:47
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 156 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 156 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Woźniak Jakub'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 Woźniak Jakub'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 156 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 Woźniak Jakub'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 Woźniak Jakub'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 19:05. Check the detail of the improvement plan below.

13:23 Potential Improvement 70.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 13:23 01:11:49 to 58:26 70.1%
Sled Pull 04:25 12:05 to 07:40 23.1%
Sandbag Lunges 01:12 09:23 to 08:11 6.3%
Ski Erg 00:05 05:10 to 05:05 0.4%
Sled Push 00:00 03:52 to 03:52 0.0%
Burpees Broad Jump 00:00 08:20 to 08:20 0.0%
Rowing 00:00 05:38 to 05:38 0.0%
Farmers Carry 00:00 03:06 to 03:06 0.0%
Wall Balls 00:00 06:12 to 06:12 0.0%

Splits Time

Woźniak Jakub Perfect Race
Splits Total Average Total
Running 1 04:41 00:00 05:57 -01:16 00:00 +00:00
Ski Erg 05:10 04:41 05:07 +00:03 05:57 -01:16
Running 2 08:58 09:51 06:56 +02:02 11:04 -01:13
Sled Push 03:52 18:49 04:21 -00:29 18:00 +00:49
Running 3 09:40 22:41 08:07 +01:33 22:21 +00:20
Sled Pull 12:05 32:21 08:20 +03:45 30:28 +01:53
Running 4 09:20 44:26 08:03 +01:17 38:48 +05:38
Burpees Broad Jump 08:20 53:46 09:40 -01:20 46:51 +06:55
Running 5 10:04 01:02:06 08:32 +01:32 56:31 +05:35
Rowing 05:38 01:12:10 05:49 -00:11 01:05:03 +07:07
Running 6 09:21 01:17:48 08:09 +01:12 01:10:52 +06:56
Farmers Carry 03:06 01:27:09 03:11 -00:05 01:19:01 +08:08
Running 7 09:22 01:30:15 08:15 +01:07 01:22:12 +08:03
Sandbag Lunges 09:23 01:39:37 09:19 +00:04 01:30:27 +09:10
Running 8 10:28 01:49:00 11:06 -00:38 01:39:46 +09:14
Wall Balls 06:12 01:59:28 12:00 -05:48 01:50:52 +08:36
Roxzone 09:47 02:15:18 12:26 -02:39 02:15:18
Based on 156 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jakub Woźniak's performance in the 2024 Katowice HYROX race places him in the top 70% of all athletes and 74% within his age group, showcasing a commendable effort. Analyzing his overall time and comparing it with segment averages, it is evident that Jakub has a balanced profile with a slight inclination towards strength exercises, as highlighted by his better-than-average performance in the Sled Push, Burpees Broad Jump, and Wall Balls. However, his total running time being significantly slower than average suggests a need for enhanced endurance and running efficiency. Interestingly, Jakub started the race with a faster-than-average first running segment but struggled to maintain this pace in subsequent runs, indicating potential issues with pacing and endurance sustainability.

Segments to Improve:

  • Sled Pull: Jakub's performance in the Sled Pull was significantly slower than average, indicating a need for improved technique and strength. Focusing on posterior chain strengthening exercises such as deadlifts, hip thrusts, and kettlebell swings can enhance his ability to handle the sled more efficiently. Incorporating interval-based pulling exercises, such as timed sled drags with progressive overload, will also improve both strength and endurance specific to this task.
  • Running Segments: Given the slower-than-average total running time, Jakub should prioritize improving his running efficiency and endurance. Interval training, incorporating both short sprints and longer tempo runs, will be beneficial. Technique drills focusing on improving running form, such as high knees and butt kicks, along with plyometric exercises like box jumps and bounding, can enhance running economy. It's crucial to integrate running sessions after strength training to simulate race conditions better and improve compromised running scenarios.
  • Sandbag Lunges: A slight delay in this segment compared to average suggests room for improvement in lower body strength and muscular endurance. Incorporating lunges with varied loads and unilateral leg exercises, such as split squats and step-ups, can improve performance. Sandbag-specific training, practicing lunges with the sandbag in different positions (shoulder, front rack), will also help adapt to the specific demands of this segment.

Race Strategies:

  • Pacing: Given the initial fast start and subsequent slowdown, Jakub should work on establishing a more sustainable pace from the beginning. Utilizing a running watch with a pace alert can help maintain a steady pace throughout the race. Training sessions should mimic race conditions, including practicing pacing strategies across different segments to build a better understanding of sustainable effort levels.
  • Transitions (Roxzone): While Jakub's Roxzone time is faster than average, indicating minimal rest and swift transitions, focusing on reducing it further can enhance overall performance. Practicing quick transitions between different exercises in training, ideally under fatigue, will help minimize time spent in the Roxzone. This includes setting up mock transition zones during workouts to simulate race day conditions.
  • Strength and Endurance Balance: Given the hybrid nature of HYROX races, striking the right balance between strength and endurance training is crucial. Incorporating at least two strength-focused sessions and two to three running/endurance sessions per week can provide a solid foundation. Including at least one combined session, where running is immediately followed by strength exercises, can further enhance race-day performance.

By addressing these key areas, Jakub can expect to see improvements in his race performance. Consistency in training, along with strategic adjustments to his race-day approach, will be vital in climbing the ranks in future HYROX events.

Similar Athletes
Ferrer Medina Hector M 2024 Madrid 02:15:17
Wiendels Yannic 2024 Rotterdam 02:15:15
Bain Mark 2024 Melbourne 02:15:41
Yeo Fairil 2024 Singapore 02:15:35
Griffiths James 2024 London 02:15:21
Koo Lee 2022 Basel 02:15:09
Perrin Steve 2023 New York 02:14:51
Baldi Matt 2024 Brisbane 02:15:29
Chng Gabriel 2024 Singapore National Stadium 02:15:47
Garavaglia Stefano 2024 Rimini 02:14:57

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