Wawrzyniak Mikoaj 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 1000 similar athletes.

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Performance Highlights

POL Flag Wawrzyniak Mikoaj Man Men 25-29 #120017 01:11:24 4th in AG | Top 10.0% 19th | Top 9.3%
+01:06
37:13
Run Total
+00:09
04:39
Avg. Lap
-00:27
03:31
Best Lap
-00:34
29:35
Workout Total
-00:05
03:41
Avg. Workout
-00:27
04:41
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.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 62.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 62.
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Percentile based on all the athletes who competed in Hyrox Men

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 211 to 304.
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Based on 1000 athletes with similar finish time in Hyrox Men

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 89 to 319.
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Based on 1000 athletes with similar finish time in Hyrox Men

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -51 to 101.
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Based on 1000 athletes with similar finish time in Hyrox Men

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4201 to 4565.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 81 to 871.
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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 his 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 04:58. Check the detail of the improvement plan below.

02:20 Potential Improvement 47.0% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 1500 to 3600.
The chart has 1 Y axis displaying values. Data ranges from 1 to 2783.
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Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Focus During Training
Run Total 02:20 (From 37:13 to 34:53) 47.0%
Sled Pull 01:48 (From 05:19 to 03:31) 36.2%
Rowing 00:22 (From 04:43 to 04:21) 7.4%
Ski Erg 00:09 (From 04:12 to 04:03) 3.0%
Sled Push 00:09 (From 02:10 to 02:01) 3.0%
Sandbag Lunges 00:09 (From 03:50 to 03:41) 3.0%
Wall Balls 00:01 (From 04:32 to 04:31) 0.3%
BBJ 00:00 (From 03:20 to 03:20) 0.0%
Farmers Carry 00:00 (From 01:29 to 01:29) 0.0%

Splits Time

Wawrzyniak Mikoaj Perfect Race
Splits Total Average Total
Running 1 03:31 00:00 04:00 -00:29 00:00 +00:00
Ski Erg 04:12 03:31 04:12 +00:00 04:00 -00:29
Running 2 04:13 07:43 04:17 -00:04 08:12 -00:29
Sled Push 02:10 11:56 02:28 -00:18 12:29 -00:33
Running 3 05:03 14:06 04:34 +00:29 14:57 -00:51
Sled Pull 05:19 19:09 04:00 +01:19 19:31 -00:22
Running 4 05:04 24:28 04:33 +00:31 23:31 +00:57
Burpees Broad Jump 03:20 29:32 04:03 -00:43 28:04 +01:28
Running 5 04:56 32:52 04:40 +00:16 32:07 +00:45
Rowing 04:43 37:48 04:29 +00:14 36:47 +01:01
Running 6 04:57 42:31 04:35 +00:22 41:16 +01:15
Farmers Carry 01:29 47:28 01:49 -00:20 45:51 +01:37
Running 7 04:58 48:57 04:34 +00:24 47:40 +01:17
Sandbag Lunges 03:50 53:55 04:02 -00:12 52:14 +01:41
Running 8 04:35 57:45 04:54 -00:19 56:16 +01:29
Wall Balls 04:32 01:02:20 05:06 -00:34 01:01:10 +01:10
Roxzone 04:41 01:11:24 05:08 -00:27 01:11:24
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Mikoaj Wawrzyniak had a strong performance in the Hyrox race in Warschau, finishing 19th overall out of 272 athletes and 4th in his age group. This places him in the top 6% and top 7% respectively. His overall time was 01:11:24, with a total running time of 00:37:13, which was 02:08 slower than the average. His best running lap was 00:03:31.

Based on the splits analysis, Mikoaj performed particularly well in the Running 1, Sled Push, and Burpees Broad Jump segments, where he was faster than the average time. However, he struggled in the Running 3, Sled Pull, Running 4, Running 5, Running 6, Running 7, and Rowing segments, where he was slower than the average time.

Segments to Improve


1. Running 3:
Mikoaj was 00:28 slower than the average time in this segment. To improve his performance in running, he should focus on endurance training and speed work. Incorporating interval training, such as tempo runs and fartlek runs, will help him improve his running speed and stamina. Additionally, including hill training and plyometric exercises, such as bounding and box jumps, will improve his power and explosiveness during running.

2. Sled Pull:
Mikoaj was 01:02 slower than the average time in this segment. To improve his sled pull performance, he should focus on increasing his upper body and core strength. Exercises such as deadlifts, rows, and pull-ups will help strengthen the muscles used during the sled pull. Additionally, incorporating grip strength exercises, such as farmer's carries and hanging from a bar, will improve his ability to hold onto the sled.

3. Running 4:
Mikoaj was 00:32 slower than the average time in this segment. To improve his running endurance and speed, he should incorporate longer distance runs into his training. Progressive runs, where he gradually increases his pace throughout the run, will help him improve his speed endurance. Additionally, incorporating strength training exercises that target the muscles used in running, such as lunges and squats, will help improve his running performance.

4. Running 5:
Mikoaj was 00:18 slower than the average time in this segment. To improve his running performance in this segment, he should focus on improving his running form and efficiency. Incorporating drills such as high knees, butt kicks, and strides will help improve his running mechanics. Additionally, working on his cadence and stride length can help him increase his running speed.

5. Running 6:
Mikoaj was 00:24 slower than the average time in this segment. To improve his running performance in this segment, he should focus on increasing his aerobic capacity. Incorporating interval training, such as 400-meter repeats and hill sprints, will help improve his anaerobic threshold and overall running speed. Additionally, incorporating strength training exercises that target the muscles used in running, such as step-ups and single-leg squats, will help improve his running performance.

6. Running 7:
Mikoaj was 00:26 slower than the average time in this segment. To improve his running performance in this segment, he should focus on improving his endurance and speed. Incorporating long runs and tempo runs into his training will help improve his endurance and speed endurance. Additionally, incorporating plyometric exercises, such as jump squats and box jumps, will improve his power and explosiveness during running.

7. Rowing:
Mikoaj was 00:18 slower than the average time in this segment. To improve his rowing performance, he should focus on improving his technique and power. Incorporating rowing drills, such as catch drills and finish drills, will help improve his rowing technique. Additionally, incorporating strength training exercises that target the muscles used in rowing, such as rows and lat pulldowns, will help improve his rowing power.

Strategies


- Mikoaj should focus on pacing himself throughout the race to ensure he doesn't fatigue too early. Starting too fast can lead to a decrease in performance later on. Finding a sustainable pace and conserving energy for the later segments will be crucial for a strong overall performance.
- Mikoaj should also work on his transitions between segments to minimize time spent in the roxzone. Improving his overall fitness and practicing efficient transitions will help him save time and maintain momentum throughout the race.
- Prioritizing specific training for the segments where he lost the most time will be key. By tailoring his training to address weaknesses, Mikoaj can improve his performance in those areas and gain an advantage in future races.

Overall, Mikoaj Wawrzyniak had a strong performance in the Hyrox race, but there are areas for improvement. By focusing on endurance, speed, strength, and technique in his training, he can enhance his overall performance and achieve even better results in future races.

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Galán Mayoral Alberto 2024 Madrid 01:11:04
Nordmeier Jens 2023 Barcelona 01:11:52
Romero Jose J 2021 Dallas 01:11:42
Van Osch Bram 2024 Rotterdam 01:11:37
Alig Benjamin 2022 Hamburg 01:11:54
Pollock Adam 2022 London 01:11:40
Other Results from this athlete
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