Dive into this athlete’s performance at 2024 Katowice 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 Women
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 Women
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 Women
Pacing Quality
This section showcases the entire Paprocka Aleksandra'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 Paprocka Aleksandra'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 Women
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 Paprocka Aleksandra'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 Women
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 Paprocka Aleksandra'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
04:25.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Aleksandra Paprocka showcased an impressive overall performance in the 2024 Katowice HYROX race, finishing in the top 14% of all athletes and top 13% in her age group. Her total running time was 02:55 faster than average, indicating a strong running profile. This suggests that Aleksandra excels in running segments, highlighting her endurance and speed on the track. However, the analysis also identifies areas where strength and technique-focused training could yield significant improvements. Notably, her pacing at the start of the race was optimal, as evidenced by her first running segment being substantially faster than average, setting a positive tone for the ensuing race.
Segments to Improve:
Sled Pull: Aleksandra's performance in the Sled Pull segment was notably below average, indicating a need for improved overall strength, particularly in the posterior chain muscles. Training suggestions include deadlifts, hip thrusts, and specific sled pull training with incremental weight to build strength and endurance in these muscle groups. Incorporating high-intensity interval training (HIIT) with sled pulls could also improve her power and efficiency in this segment.
Burpees Broad Jump: Her performance in the Burpees Broad Jump was also significantly slower, suggesting a need for explosive power and better technique. Training suggestions include plyometric exercises such as box jumps, broad jumps, and burpee variations to improve explosiveness. Additionally, practicing the specific technique of the Burpee Broad Jump, focusing on minimizing ground contact time and maximizing jump distance, will be beneficial.
Rowing: The Rowing segment was another area where Aleksandra could see substantial improvement. To enhance performance, focus on increasing cardiovascular endurance and rowing technique. Training suggestions include interval training on the rowing machine, emphasizing proper form to maximize efficiency and power output. Technique drills focusing on the catch, drive, and recovery phases of rowing can also enhance performance.
Roxzone: A slower than average Roxzone time suggests Aleksandra could benefit from improving her overall fitness and transition speed between exercises. Incorporating circuit training that mimics the race's structure could help in reducing transition times and improving overall fitness.
Race Strategies:
Start Strong but Steady: Aleksandra's initial running segments were impressive, but maintaining a slightly steadier pace at the start might help conserve energy for strength-focused segments later in the race.
Focus on Technique in Strength Segments: During strength exercises like the Sled Pull and Burpees Broad Jump, focusing on technique can significantly improve efficiency and performance. Quick technique checks before each segment can ensure optimal performance.
Transitions and Recovery: Improving transition times between exercises can shave crucial seconds off the overall time. Practicing swift movements from one exercise to the next and incorporating active recovery techniques during running segments can help maintain a high performance level throughout the race.
Endurance Training: Given Aleksandra's running strengths, maintaining and slightly improving her endurance while significantly working on strength and technique for underperforming segments can create a more well-rounded performance.
By focusing on these suggested areas of improvement and implementing the recommended training strategies, Aleksandra Paprocka can look forward to achieving even better results in future HYROX 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 Women