Dive into this athlete’s performance at 2024 Hamburg 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.
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 Grabowski Fabian'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 Grabowski Fabian'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 Grabowski Fabian'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 Grabowski Fabian'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
04:07.
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:
Fabian Grabowski demonstrated a commendable performance in the 2024 Hamburg HYROX event, ranking in the top 42% among 823 athletes and top 55% in the age group 30-34. He exhibited exceptional strength in both running and strength exercises, reflecting a well-rounded, hybrid profile. His total running time was 00:14 faster than the average, indicating his strong running capabilities.
His pacing, however, showed inconsistencies. While he started slower in the first running segment, he managed to pick up speed in subsequent running segments, often finishing faster than average. This evidences a potentially ineffective pacing strategy, suggesting he may have started too slow and had to compensate later in the race. It also indicates a potential for greater improvement if a more effective pacing strategy is implemented.
Segments to Improve:
Wall Balls: This was Fabian's weakest segment, finishing 01:31 slower than average. He needs to work on his endurance and form in this area. Incorporating explosive exercises like kettlebell swings, thrusters, and medicine ball cleans into routine will help improve power and endurance. Practicing the wall ball technique with lighter weights can also help improve form and efficiency.
Roxzone: As Roxzone time was slower than average, Fabian needs to enhance his overall fitness and transition time. Incorporating High-Intensity Interval Training (HIIT) can help improve his ability to recover quickly. Practicing transition drills can also help minimize the time spent in the Roxzone.
Running: Although Fabian has a strong running profile, there's always room for improvement. Since his total running time was slower than the 25th percentile, interval training, hill sprints, and long, slow distance runs can be utilized to improve his endurance and speed.
Burpees Broad Jump: Fabian can improve in this area by focusing on plyometric exercises, such as box jumps and squat jumps. These will help to improve explosive strength and power, which are crucial for this exercise.
Race Strategies:
A more balanced pacing strategy should be implemented in future races. Rather than starting slower and having to make up time later, Fabian should aim for a more consistent pace throughout. This means setting a realistic pace from the beginning, and trying to maintain it throughout the race.
Additionally, focusing on efficient transitions between exercises can greatly reduce his Roxzone time. This involves not only physical training, but also mentally preparing for the next exercise during the last moments of the current one.
Lastly, incorporating specific training for his weakest segments (Wall Balls, Roxzone, and Burpees Broad Jump) into his routine will help turn these weaknesses into strengths, and greatly improve his overall performance in future races.
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