Niedbał Kamil Hyrox Result

Overall Performance

Kamil Niedbał presented an impressive performance in the 2024 Poznan Hyrox race, finishing in the top 58% of all athletes and the top 63% in his age group. Notably, his total running time was 5:51 faster than the average, indicating a strong running profile. He also performed well in the first four running segments, which suggests a well-paced start, although he started a bit slower than the average in Running 1.

His performance in strength-based exercises such as the Sled Push and Sled Pull were among the top percentile ranks, further showcasing his well-rounded fitness profile. However, there were some exercises like the Burpees Broad Jump and Wall Balls where he lost a significant amount of time compared to the average. His Roxzone time was also slower than average, hinting at potential areas for improvement.

Segments to Improve

• Burpees Broad Jump: This segment was Kamil's weakest, finishing 5:27 slower than the average. To improve performance in this area, he could focus on plyometric training to improve power and speed. Exercises like box jumps, jump squats, and tuck jumps can help enhance explosiveness and coordination. Additionally, practicing the burpee broad jump itself can help improve form and efficiency.
• Wall Balls: Kamil was 2:40 slower than average in this segment. To improve, he can incorporate more functional strength training, with a focus on squats and overhead presses to build strength and power in the legs and shoulders. Kettlebell swings can also be effective for improving coordination and power between the lower and upper body.
• Roxzone: His slower than average Roxzone time suggests that transitions and rest periods could be improved. Incorporating high-intensity interval training (HIIT) into his routine can help improve overall fitness and recovery times. Practicing transitions between different exercises can also make them more efficient on race day.
• Ski Erg: Although not as significant as the other segments, Kamil was slower than average in the Ski Erg segment. To improve, he can work on his upper body and core strength with exercises like pull-ups, rows, and planks. Also, spending more time on the Ski Erg can help improve form and efficiency.

Race Strategies

Considering Kamil's strong running profile, he should aim to maintain his pace or even push slightly harder in the running segments to gain time. However, he should also be mindful of conserving energy for the strength-based segments where he currently loses time. It might be beneficial to practice running at race pace after doing strength exercises to simulate race conditions and better manage his energy and pace throughout the race.

For the strength-based segments, focusing on maintaining good form can help improve efficiency and speed. Also, quick and efficient transitions between exercises can help save valuable seconds in the Roxzone. Finally, it's crucial for Kamil to have a good warm-up and cool-down routine to ensure his muscles are prepared for the race and recover well afterwards.