Czerzynska Joanna Hyrox Result

Dive into this athlete’s performance at 2023 Warschau 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 785 similar athletes.

Performance Highlights

POL POL Flag Women 25-29 #130016 01:41:08 9th in AG | Top 69.2% 47th | Top 70.1%
-03:50
47:22
Run Total
-00:27
05:55
Avg. Lap
-01:12
04:20
Best Lap
+04:00
45:54
Workout Total
+00:30
05:44
Avg. Workout
-00:15
07:57
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 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 785 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 785 athletes with similar finish time in Hyrox Women

Pacing Quality

This section showcases the entire Czerzynska Joanna'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 Czerzynska Joanna'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 785 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 Czerzynska Joanna'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 Czerzynska Joanna'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 05:51. Check the detail of the improvement plan below.

04:47 Potential Improvement 81.8% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 04:47 11:09 to 06:22 81.8%
Sandbag Lunges 00:51 06:16 to 05:25 14.5%
Sled Push 00:13 03:14 to 03:01 3.7%
Ski Erg 00:00 05:14 to 05:14 0.0%
Burpees Broad Jump 00:00 07:01 to 07:01 0.0%
Rowing 00:00 05:24 to 05:24 0.0%
Farmers Carry 00:00 02:19 to 02:19 0.0%
Wall Balls 00:00 05:17 to 05:17 0.0%
Run Total 00:00 47:22 to 47:22 0.0%

Splits Time

Czerzynska Joanna Perfect Race
Splits Total Average Total
Running 1 04:20 00:00 05:30 -01:10 00:00 +00:00
Ski Erg 05:14 04:20 05:20 -00:06 05:30 -01:10
Running 2 05:22 09:34 06:01 -00:39 10:50 -01:16
Sled Push 03:14 14:56 03:05 +00:09 16:51 -01:55
Running 3 06:06 18:10 06:24 -00:18 19:56 -01:46
Sled Pull 11:09 24:16 06:35 +04:34 26:20 -02:04
Running 4 06:17 35:25 06:25 -00:08 32:55 +02:30
Burpees Broad Jump 07:01 41:42 07:16 -00:15 39:20 +02:22
Running 5 06:29 48:43 06:36 -00:07 46:36 +02:07
Rowing 05:24 55:12 05:40 -00:16 53:12 +02:00
Running 6 06:36 01:00:36 06:28 +00:08 58:52 +01:44
Farmers Carry 02:19 01:07:12 02:30 -00:11 01:05:20 +01:52
Running 7 06:28 01:09:31 06:27 +00:01 01:07:50 +01:41
Sandbag Lunges 06:16 01:15:59 05:36 +00:40 01:14:17 +01:42
Running 8 05:48 01:22:15 07:11 -01:23 01:19:53 +02:22
Wall Balls 05:17 01:28:03 05:52 -00:35 01:27:04 +00:59
Roxzone 07:57 01:41:08 08:12 -00:15 01:41:08
Based on 785 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Joanna Czerzynska performed exceptionally well in the Hyrox race in Warsaw, 2023. She achieved an impressive overall rank of 47 out of 272 athletes, placing her in the top 17% of participants. In her age group (25-29), she ranked 9th out of 53 athletes, placing her in the top 16%. Her overall time of 01:41:08 is commendable, showcasing her dedication and training.

Joanna displayed remarkable running abilities during the race, with a total running time of 00:47:22. This time was 02:22 faster than average, indicating her strong running profile. Her best running lap was completed in an impressive time of 00:04:20.

Segments to Improve


While Joanna performed exceptionally well overall, there are two segments where she lost significant time compared to the average competitors. These segments are the Sled Pull and the Sandbag Lunges.

Suggestions for improvement in the Sled Pull segment:
1. Strength training:
Incorporate exercises such as deadlifts, squats, and lunges to build lower body strength, which will be beneficial for pulling the sled.
2. Technique improvement:
Focus on proper body positioning and technique during the sled pull. Ensure that Joanna maintains a strong and stable core, engages the glutes and hamstrings, and uses her legs efficiently to generate power.
3. Practice with heavier loads:
Gradually increase the weight of the sled during training sessions to improve Joanna's strength and endurance in pulling heavier loads.

Suggestions for improvement in the Sandbag Lunges segment:
1. Endurance training:
Incorporate lunges into Joanna's training routine to build muscular endurance in the legs.
2. Technique refinement:
Focus on maintaining proper form and posture during lunges. Ensure that Joanna's knees are aligned with her toes, her back is straight, and she engages her core.
3. Increase sandbag weight:
Gradually increase the weight of the sandbag during training to improve Joanna's strength and endurance in performing lunges with a heavier load.

Strategies


To further enhance Joanna's performance in future races, the following strategies can be implemented:

1. Pacing:
Evaluate Joanna's pacing strategy during the race to ensure she maintains a consistent and sustainable effort throughout. Avoid starting too fast and burning out later in the race.
2. Transitions:
Work on improving transition times in the roxzone (time spent between exercise zones). This can be achieved by improving overall fitness and streamlining the transition process.
3. Overall fitness:
Incorporate a well-rounded training program that includes both strength and cardio exercises to improve Joanna's overall fitness level and performance in all aspects of the race.
4. Specific running training:
While Joanna demonstrated excellent running abilities, continue to focus on running training to maintain and further improve her speed and endurance.
5. Mental preparation:
Develop mental strategies to stay focused and motivated during the race, especially during challenging segments such as the Sled Pull and Sandbag Lunges.

By implementing these strategies and incorporating the suggested training techniques, Joanna Czerzynska can continue to excel in future Hyrox races and further improve her performance.

Similar Athletes
Kelly Abbie 2024 Dublin 01:41:08
Silva Indira 2023 Dallas 01:40:51
Schultz Lianne 2024 Rotterdam 01:40:46
Festersen Julia 2023 Hamburg 01:41:38
Brazer Daniela 2024 New York 01:40:57
Chabot Cathryn 2019 New York 01:41:31
Johnson Esme 2024 Birmingham 01:41:30
Holmes Jane 2022 London 01:41:26
孙 洛 2024 Beijing 01:40:55
Brinkley Kristain 2024 New York 01:41:29

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