Dive into this athlete’s performance at 2024 Gdansk 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
POL Men #142017 01:29:24
46th in
AG
| Top 9.7%
287th | Top 60.7%
+03:08
47:20
Run Total
+00:24
05:55
Avg. Lap
+00:35
05:18
Best Lap
-01:58
35:56
Workout Total
-00:15
04:29
Avg. Workout
-01:07
06:11
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 Kojzarek Samuel'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 Kojzarek Samuel'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 Kojzarek Samuel'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 Kojzarek Samuel'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
05:37.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Samuel Kojzarek showcased a commendable performance in the 2024 Gdansk HYROX, ranking in the top 43% overall and top 41% in his age group. His total running time was 02:40 slower than average, indicating a stronger performance in strength-based exercises compared to running. Samuel's profile leans more towards a hybrid athlete, with notable strength in exercises like the Ski Erg, Rowing, and particularly Wall Balls, where he performed significantly above average. However, there's a clear indication he started too fast, as evidenced by the running splits, leading to slower times in the later stages of the race, especially in Running 8. This suggests pacing and endurance in running segments need attention.
Segments to Improve:
Sled Pull and Sled Push: Samuel's performance in these segments can be improved. For the Sled Pull, focusing on building posterior chain strength through exercises like deadlifts, hip thrusts, and kettlebell swings will be beneficial. Incorporating interval training with heavy sled drags can also improve endurance in this segment. For the Sled Push, leg strength and power are crucial. Squats, leg presses, and power cleans can help increase the necessary power, while practicing short, intense pushes with the sled can improve technique and stamina.
Total Running Time: Given that Samuel's total running time was slower than average, incorporating interval running, long slow distance runs, and tempo runs into his training routine could help improve overall running performance. Fartlek training, which blends continuous training with interval training, can also be beneficial for improving pace and endurance.
Farmers Carry: Grip strength and core stability are key to improving performance in the Farmers Carry. Exercises like farmer's walks (with progressive overload), dead hangs, and wrist curls can enhance grip strength. Planks, dead bugs, and Russian twists can bolster core stability, aiding in maintaining proper form during the carry.
Burpees Broad Jump: To improve in this segment, focus on plyometric exercises like box jumps, broad jumps, and plyometric push-ups to increase explosive power. Additionally, practicing burpees with an emphasis on the broad jump component can help improve efficiency and speed in this specific exercise.
Race Strategies:
Pacing: Samuel should focus on pacing himself more evenly throughout the race. This can be achieved by setting target times for each running segment based on his training performances, rather than starting out too fast. Practicing pace control in training, using a running watch to monitor pace in real-time, can help him maintain a more consistent speed throughout the race.
Transitions (Roxzone): Although Samuel's Roxzone time was faster than average, indicating less time spent resting or transitioning, there is always room for improvement. Practicing quick transitions between exercises in training can help minimize time lost. This includes setting up equipment in advance where possible and having a clear plan for each transition.
Strength and Running Balance: Given his stronger performance in strength exercises, Samuel should maintain his strength training while placing additional emphasis on running endurance and speed work. This balanced approach will help improve his overall race time and performance in the running segments.
Mental Preparation: Mental resilience is key in endurance races like HYROX. Samuel should incorporate mental toughness training, such as visualization techniques and setting micro-goals throughout the race to keep motivation high and maintain focus.
By addressing these areas of improvement and implementing the suggested race strategies, Samuel Kojzarek can expect to see significant improvements in his future HYROX performances. Consistency in training, along with a focus on both strength and running, will be key to his success.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men