Dive into this athlete’s performance at 2023 Dallas 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.
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.
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.
This section showcases the entire Pankowski Mac'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 Pankowski Mac's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Pankowski Mac'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.
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 Pankowski Mac'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 05:32. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 02:39 | 41:43 to 39:04 | 47.9% |
| Sled Push | 01:24 | 03:50 to 02:26 | 25.3% |
| Wall Balls | 00:53 | 06:18 to 05:25 | 16.0% |
| Sled Pull | 00:27 | 04:39 to 04:12 | 8.1% |
| Farmers Carry | 00:06 | 01:58 to 01:52 | 1.8% |
| Ski Erg | 00:03 | 04:18 to 04:15 | 0.9% |
| Burpees Broad Jump | 00:00 | 03:45 to 03:45 | 0.0% |
| Rowing | 00:00 | 04:30 to 04:30 | 0.0% |
| Sandbag Lunges | 00:00 | 04:02 to 04:02 | 0.0% |
| Pankowski Mac | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:51 | 00:00 | 04:21 -00:30 | 00:00 +00:00 |
| Ski Erg | 04:18 | 03:51 | 04:21 -00:03 | 04:21 -00:30 |
| Running 2 | 04:45 | 08:09 | 04:41 +00:04 | 08:42 -00:33 |
| Sled Push | 03:50 | 12:54 | 02:42 +01:08 | 13:23 -00:29 |
| Running 3 | 08:19 | 16:44 | 05:05 +03:14 | 16:05 +00:39 |
| Sled Pull | 04:39 | 25:03 | 04:32 +00:07 | 21:10 +03:53 |
| Running 4 | 05:00 | 29:42 | 05:04 -00:04 | 25:42 +04:00 |
| Burpees Broad Jump | 03:45 | 34:42 | 04:48 -01:03 | 30:46 +03:56 |
| Running 5 | 05:08 | 38:27 | 05:12 -00:04 | 35:34 +02:53 |
| Rowing | 04:30 | 43:35 | 04:40 -00:10 | 40:46 +02:49 |
| Running 6 | 04:55 | 48:05 | 05:05 -00:10 | 45:26 +02:39 |
| Farmers Carry | 01:58 | 53:00 | 02:02 -00:04 | 50:31 +02:29 |
| Running 7 | 04:45 | 54:58 | 05:03 -00:18 | 52:33 +02:25 |
| Sandbag Lunges | 04:02 | 59:43 | 04:40 -00:38 | 57:36 +02:07 |
| Running 8 | 05:04 | 01:03:45 | 05:33 -00:29 | 01:02:16 +01:29 |
| Wall Balls | 06:18 | 01:08:49 | 05:53 +00:25 | 01:07:49 +01:00 |
| Roxzone | 04:45 | 01:19:45 | 06:03 -01:18 | 01:19:45 |
Mac's total running time of 00:41:43 was 03:02 slower than the average for his finish time. This indicates that he may need to focus on improving his overall fitness and transition time. Additionally, his best running lap of 00:03:51 was 00:23 faster than the average, suggesting that he has a strong running ability.
- Transitions: Mac should aim to minimize his time spent in the roxzone, as it indicates that he may have rested more or took longer to transition between exercises. To improve his transition time, he should practice transitioning quickly between exercises during his training sessions. Incorporating circuit-style workouts that require quick transitions between different movements will help him improve his efficiency during the race.
- Strength Training: Mac should prioritize strength training exercises that target his lower body and core muscles. This will help him improve his overall power and stability during movements such as the sled push and wall balls. Incorporating exercises like squats, lunges, deadlifts, and planks into his training routine will enhance his performance in these areas.
- Running Training: Depending on his goal, Mac should adjust his training focus. If his total running time is faster than average, it suggests that he has more of a runner profile and should prioritize strength training to complement his running ability. On the other hand, if his total running time is slower than average, he should prioritize running training to improve his endurance and speed.
By implementing these strategies and incorporating the suggested training techniques and exercises, Mac Pankowski can enhance his performance in future Hyrox races. It is important for him to focus on both his strengths and areas of improvement to achieve his full potential as a fitness athlete.
| Similar Athletes | |||
|---|---|---|---|
| Medhurst John | 2024 London | 01:19:33 | |
| Dow Louis | 2024 Melbourne | 01:19:30 | |
| Maclean Euan | 2024 Stockholm | 01:20:11 | |
| Nemri Mohamed Yacine | 2023 Valencia | 01:19:54 | |
| Murgatroyd Oliver | 2022 London | 01:19:52 | |
| Graziani Filippo | 2024 Rimini | 01:19:37 | |
| Tatakos Alexandros | 2023 Barcelona | 01:19:48 | |
| Oggioni Andrea | 2023 Milan | 01:19:57 | |
| Smillie Craig | 2024 Glasgow | 01:19:25 | |
| Wootton John | 2024 World Championships Nice | 01:19:41 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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