Dzambic Arnest Hyrox Result

Dive into this athlete’s performance at 2023 Frankfurt 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

GER GER Flag Men 30-34 #130017 01:29:34 121st in AG | Top 63.4% 520th | Top 61.8%
+01:52
46:11
Run Total
+00:14
05:46
Avg. Lap
+00:11
04:55
Best Lap
-00:34
37:24
Workout Total
-00:04
04:40
Avg. Workout
-01:14
06:05
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 Dzambic Arnest'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 Dzambic Arnest'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 Dzambic Arnest'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 Dzambic Arnest'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 05:38. Check the detail of the improvement plan below.

02:49 Potential Improvement 50.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 02:49 46:11 to 43:22 50.0%
Sandbag Lunges 01:37 06:46 to 05:09 28.7%
Ski Erg 00:26 04:54 to 04:28 7.7%
Sled Pull 00:26 05:23 to 04:57 7.7%
Rowing 00:20 05:10 to 04:50 5.9%
Sled Push 00:00 02:32 to 02:32 0.0%
Burpees Broad Jump 00:00 04:07 to 04:07 0.0%
Farmers Carry 00:00 02:06 to 02:06 0.0%
Wall Balls 00:00 06:26 to 06:26 0.0%

Splits Time

Dzambic Arnest Perfect Race
Splits Total Average Total
Running 1 04:55 00:00 04:47 +00:08 00:00 +00:00
Ski Erg 04:54 04:55 04:30 +00:24 04:47 +00:08
Running 2 05:06 09:49 05:06 +00:00 09:17 +00:32
Sled Push 02:32 14:55 03:03 -00:31 14:23 +00:32
Running 3 05:24 17:27 05:36 -00:12 17:26 +00:01
Sled Pull 05:23 22:51 05:12 +00:11 23:02 -00:11
Running 4 05:40 28:14 05:35 +00:05 28:14 +00:00
Burpees Broad Jump 04:07 33:54 05:41 -01:34 33:49 +00:05
Running 5 05:54 38:01 05:46 +00:08 39:30 -01:29
Rowing 05:10 43:55 04:54 +00:16 45:16 -01:21
Running 6 05:37 49:05 05:35 +00:02 50:10 -01:05
Farmers Carry 02:06 54:42 02:17 -00:11 55:45 -01:03
Running 7 05:41 56:48 05:35 +00:06 58:02 -01:14
Sandbag Lunges 06:46 01:02:29 05:26 +01:20 01:03:37 -01:08
Running 8 07:58 01:09:15 06:17 +01:41 01:09:03 +00:12
Wall Balls 06:26 01:17:13 06:55 -00:29 01:15:20 +01:53
Roxzone 06:05 01:29:34 07:19 -01:14 01:29:34
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Arnest Dzambic had a solid performance in the 2023 Frankfurt HYROX race, finishing in the top 44% of all athletes and the top 46% in his age group. His overall time of 01:29:34 is respectable, but there are areas of improvement that can help him enhance his performance in future races.

Dzambic's total running time of 00:46:11 was 03:39 slower than the average for his finish time. This suggests that he may benefit from improving his overall fitness and transition time. Additionally, his best running lap time of 00:04:55 indicates that he has the potential to excel in running, but there is room for improvement.

Segments to Improve


1. Run Total:
Dzambic lost a significant amount of time in the running segments. To improve this area, he should focus on increasing his running endurance and speed. Incorporating interval training, such as tempo runs and fartlek runs, can help improve his overall running performance. Additionally, adding strength training exercises that target the muscles used in running, such as lunges and squats, can enhance his running efficiency and power.

2. Running 8 (Wall Balls):
Dzambic struggled with the wall balls segment, losing 01:35 more than the average time. To improve his performance in this segment, he should work on his upper body strength and endurance. Incorporating exercises like medicine ball throws, push-ups, and shoulder presses can help improve his wall ball performance. Additionally, practicing proper technique and focusing on efficient movement during the wall balls can save valuable time.

3. Sandbag Lunges:
Dzambic lost 01:25 more than the average time in the sandbag lunges segment. To improve here, he should focus on developing lower body strength and stability. Exercises such as squats, lunges, and step-ups can help improve his leg strength and endurance. Additionally, practicing proper form and maintaining a steady pace during the lunges can help reduce time lost in this segment.

4. Ski Erg:
Dzambic lost 00:27 more than the average time in the ski erg segment. To improve his performance here, he should focus on increasing his upper body and core strength. Incorporating exercises such as rowing, planks, and Russian twists can help improve his ski erg performance. Additionally, practicing efficient technique and maintaining a consistent pace can help reduce time lost in this segment.

5. Best Lap:
Dzambic's best lap time was 00:18 slower than the average. To improve his overall running performance, he should focus on increasing his running speed and endurance. Incorporating interval training, hill sprints, and tempo runs can help improve his overall running performance. Additionally, working on proper running form and maintaining a consistent pace throughout the race can help reduce time lost in running segments.

Strategies


- Dzambic should focus on maintaining a steady pace throughout the race, avoiding starting too fast and burning out later on. Pacing himself effectively can help him maintain energy and performance throughout the race.
- Prioritizing efficient transitions between segments can help save valuable time. Practicing quick and smooth transitions during training can help improve his overall race performance.
- Dzambic should also consider specific training sessions that mimic the race conditions, incorporating the different segments and transitions. This will help him become more familiar with the demands of the race and improve his performance in each segment.

Overall, Arnest Dzambic has shown potential in certain areas of the race, particularly in running. By focusing on improving his overall fitness, optimizing transitions, and targeting specific areas of weakness, he can enhance his performance in future HYROX races.

Similar Athletes
Schöttler Matthias 2022 Bremen 01:29:53
Heavey Tim 2023 Chicago - North American Open Championship 01:29:11
Tönjes Niko 2019 Hamburg 01:29:21
Hoban Mark 2023 Birmingham 01:29:47
Thomson Simon 2024 Perth 01:29:46
Lowe Darrell 2023 London 01:29:30
Levins Dave 2024 Birmingham 01:29:54
Colpo Gianluca 2024 Milan 01:29:47
Henson Gavin 2022 London 01:29:17
Mackinnon Campbell 2023 Birmingham 01:29:40

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