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 Grochalak Mariusz'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 Grochalak Mariusz'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 Grochalak Mariusz'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 Grochalak Mariusz'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 | 04:31 | 50:36 to 46:05 | 73.6% |
| Sled Pull | 00:57 | 06:23 to 05:26 | 15.5% |
| Sled Push | 00:25 | 03:36 to 03:11 | 6.8% |
| Sandbag Lunges | 00:15 | 05:55 to 05:40 | 4.1% |
| Ski Erg | 00:00 | 04:04 to 04:04 | 0.0% |
| Burpees Broad Jump | 00:00 | 04:30 to 04:30 | 0.0% |
| Rowing | 00:00 | 04:35 to 04:35 | 0.0% |
| Farmers Carry | 00:00 | 02:12 to 02:12 | 0.0% |
| Wall Balls | 00:00 | 06:46 to 06:46 | 0.0% |
| Grochalak Mariusz | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:32 | 00:00 | 04:59 -00:27 | 00:00 +00:00 |
| Ski Erg | 04:04 | 04:32 | 04:37 -00:33 | 04:59 -00:27 |
| Running 2 | 05:30 | 08:36 | 05:24 +00:06 | 09:36 -01:00 |
| Sled Push | 03:36 | 14:06 | 03:14 +00:22 | 15:00 -00:54 |
| Running 3 | 06:13 | 17:42 | 05:54 +00:19 | 18:14 -00:32 |
| Sled Pull | 06:23 | 23:55 | 05:38 +00:45 | 24:08 -00:13 |
| Running 4 | 05:56 | 30:18 | 05:54 +00:02 | 29:46 +00:32 |
| Burpees Broad Jump | 04:30 | 36:14 | 06:20 -01:50 | 35:40 +00:34 |
| Running 5 | 06:06 | 40:44 | 06:08 -00:02 | 42:00 -01:16 |
| Rowing | 04:35 | 46:50 | 05:03 -00:28 | 48:08 -01:18 |
| Running 6 | 08:13 | 51:25 | 05:57 +02:16 | 53:11 -01:46 |
| Farmers Carry | 02:12 | 59:38 | 02:26 -00:14 | 59:08 +00:30 |
| Running 7 | 06:30 | 01:01:50 | 05:56 +00:34 | 01:01:34 +00:16 |
| Sandbag Lunges | 05:55 | 01:08:20 | 05:54 +00:01 | 01:07:30 +00:50 |
| Running 8 | 07:40 | 01:14:15 | 06:48 +00:52 | 01:13:24 +00:51 |
| Wall Balls | 06:46 | 01:21:55 | 07:41 -00:55 | 01:20:12 +01:43 |
| Roxzone | 07:35 | 01:36:06 | 08:13 -00:38 | 01:36:06 |
Mariusz's best running lap was completed in 00:04:32, which was 00:13 faster than the average time. This indicates that he has good speed and efficiency in his running technique.
To address the Run Total segment, Mariusz should work on improving his overall fitness and his transition time. This can be achieved through a combination of cardiovascular exercises, such as interval training, and strength training exercises that target the muscles used during running.
For the Running 6 and Running 8 segments, which were 02:17 and 00:46 slower than the average, respectively, Mariusz should focus on improving his running endurance and speed. Endurance can be improved through long-distance running and interval training, while speed can be enhanced through interval sprints and hill training.
In the Running 7 segment, where Mariusz was 00:37 slower than the average, he should work on maintaining a steady pace and improving his endurance. Tempo runs and fartlek training can be beneficial in improving pacing and endurance.
For the Sled Pull segment, where Mariusz was 00:23 slower than the average, he should focus on strengthening his upper body and core muscles. Exercises such as pull-ups, rows, and planks can help improve the necessary muscle groups for sled pulling.
In the Running 3 segment, where Mariusz was 00:15 slower than the average, he should work on improving his running technique and efficiency. This can be achieved through drills such as high knees, butt kicks, and stride lengthening exercises.
By implementing these strategies and focusing on the identified areas of improvement, Mariusz Grochalak can enhance his performance in future Hyrox races and achieve even better results.
| Similar Athletes | |||
|---|---|---|---|
| Van Middelkoop Romijn | 2023 Amsterdam | 01:36:13 | |
| Kotaś Artur | 2024 Gdansk | 01:36:03 | |
| Kentepozidis Timothy | 2024 Melbourne | 01:36:08 | |
| Gödde Martin | 2023 Hamburg | 01:36:19 | |
| Koffner Stefan | 2019 Hamburg | 01:36:36 | |
| Wallace Dylan | 2024 Dublin | 01:36:24 | |
| Ng Chek Yong | 2024 Singapore National Stadium | 01:36:25 | |
| Bär Jan | 2022 Karlsruhe | 01:36:15 | |
| 한 이준 | 2024 Incheon | 01:35:57 | |
| Ott Benedikt | 2018 Leipzig | 01:36:06 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rimini | 01:45:15 | |
| 2024 Poznan | 01:45:05 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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