Zalewski Sylwester Hyrox Result

Dive into this athlete’s performance at 2024 Milan 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 621 similar athletes.

Performance Highlights

POL POL Flag Men 40-44 #131020 01:52:57 163rd in AG | Top 91.1% 1233rd | Top 90.1%
-05:06
49:46
Run Total
-00:37
06:13
Avg. Lap
-00:17
05:17
Best Lap
+03:02
50:54
Workout Total
+00:22
06:21
Avg. Workout
+02:03
12:23
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 621 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 621 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Zalewski Sylwester'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 Zalewski Sylwester'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 621 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 Zalewski Sylwester'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 Zalewski Sylwester'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 04:48. Check the detail of the improvement plan below.

01:59 Potential Improvement 41.3% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Wall Balls 01:59 11:11 to 09:12 41.3%
Sandbag Lunges 01:20 08:18 to 06:58 27.8%
Sled Pull 00:49 07:27 to 06:38 17.0%
Burpees Broad Jump 00:40 08:14 to 07:34 13.9%
Ski Erg 00:00 04:35 to 04:35 0.0%
Sled Push 00:00 03:43 to 03:43 0.0%
Rowing 00:00 05:06 to 05:06 0.0%
Farmers Carry 00:00 02:20 to 02:20 0.0%
Run Total 00:00 49:46 to 49:46 0.0%

Splits Time

Zalewski Sylwester Perfect Race
Splits Total Average Total
Running 1 07:00 00:00 05:31 +01:29 00:00 +00:00
Ski Erg 04:35 07:00 04:49 -00:14 05:31 +01:29
Running 2 05:46 11:35 06:05 -00:19 10:20 +01:15
Sled Push 03:43 17:21 03:50 -00:07 16:25 +00:56
Running 3 06:06 21:04 06:49 -00:43 20:15 +00:49
Sled Pull 07:27 27:10 06:38 +00:49 27:04 +00:06
Running 4 06:18 34:37 06:47 -00:29 33:42 +00:55
Burpees Broad Jump 08:14 40:55 07:46 +00:28 40:29 +00:26
Running 5 06:29 49:09 07:10 -00:41 48:15 +00:54
Rowing 05:06 55:38 05:23 -00:17 55:25 +00:13
Running 6 06:29 01:00:44 06:53 -00:24 01:00:48 -00:04
Farmers Carry 02:20 01:07:13 02:46 -00:26 01:07:41 -00:28
Running 7 06:24 01:09:33 06:56 -00:32 01:10:27 -00:54
Sandbag Lunges 08:18 01:15:57 07:18 +01:00 01:17:23 -01:26
Running 8 05:17 01:24:15 08:34 -03:17 01:24:41 -00:26
Wall Balls 11:11 01:29:32 09:22 +01:49 01:33:15 -03:43
Roxzone 12:23 01:52:57 10:20 +02:03 01:52:57
Based on 621 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Sylwester Zalewski's performance in the 2024 Milan Hyrox race shows a robust running capability, indicated by his total running time of 49:46, which is significantly faster than the average by 5:33. This suggests a strong runner profile, indicating that Sylwester excels in the running segments more than strength-based exercises. The initial running segments from Running 1 to Running 4 suggest that Sylwester started the race at a slower pace, as he was 1:33 slower than average in Running 1. However, he managed to pick up speed in subsequent running laps, which shows good stamina and endurance.

Segments to Improve

  • Roxzone (00:12:23, 87th Percentile): Improving the Roxzone time can enhance overall performance. Focus on transition drills to minimize rest and transition duration between exercise zones. Incorporate circuit training with quick transitions to mimic race conditions.
  • Wall Balls (00:11:11, 82nd Percentile): To improve wall ball performance, work on strengthening the shoulders, legs, and core. Practice with lighter balls to perfect form before moving to standard weight. Incorporate exercises like thrusters, overhead squats, and plyometrics.
  • Sandbag Lunges (00:08:18, 78th Percentile): Focus on lower body strength and balance. Include Bulgarian split squats, weighted lunges, and stability exercises. Practice lunges with sandbags to build familiarity with the weight and improve form.
  • Sled Pull (00:07:27, 74th Percentile): To enhance sled pull efficiency, concentrate on building upper body strength and grip. Incorporate pull exercises like deadlifts, bent-over rows, and farmer’s walks. Practice sled pulls with varying weights to improve power and technique.
  • Burpees Broad Jump (00:08:14, 63rd Percentile): Improve explosive power and endurance with plyometric exercises. Incorporate box jumps, burpee variations, and jump squats to increase power and efficiency in the burpee broad jump.

Race Strategies

  • Pacing Strategy: Begin with a more consistent pace in the initial running segments to prevent starting too slow and to build a steady rhythm early on.
  • Transition Efficiency: Focus on reducing Roxzone time by practicing quick transitions during training. Set up mock race conditions to simulate and improve transition speed.
  • Strength-Endurance Balance: Continue to develop running strength but also dedicate time to improving strength-based exercises, ensuring a balanced approach to both running and strength segments.
  • Compromised Running Drills: Practice running immediately after strength exercises to simulate race conditions. This will help in adapting to running efficiently after a challenging exercise like sled push or sandbag lunges.

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
Similar Athletes
McCaig John 2024 New York 01:53:27
Gutiérrez Bejarano Dayro 2024 Madrid 01:53:25
Wilson Tim 2022 London 01:53:20
Cadieu Germain 2024 Paris 01:52:44
Bohnet Torsten 2022 Frankfurt 01:53:17
Petidis Michael 2024 Melbourne 01:52:50
Tong Wai Kin 2024 Hong Kong 01:52:33
Pink Ryan 2022 London 01:53:15
Kraus Michael 2023 Maastricht European Championships 01:52:34
Arnts Twan 2021 Amsterdam 01:53:02

Measure Your Performance Against Top Athletes

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