SzymańskaKubik Agnieszka Hyrox Result

Dive into this athlete’s performance at 2024 Gdansk 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.

Performance Highlights

POL POL Flag Women #160002 01:32:08 19th in AG | Top 10.1% 110th | Top 58.2%
-00:21
46:31
Run Total
-00:02
05:49
Avg. Lap
+00:21
05:28
Best Lap
+00:40
38:46
Workout Total
+00:05
04:50
Avg. Workout
-00:16
06:55
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 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 SzymańskaKubik Agnieszka'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 SzymańskaKubik Agnieszka'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 SzymańskaKubik Agnieszka'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 SzymańskaKubik Agnieszka'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 04:02. Check the detail of the improvement plan below.

01:30 Potential Improvement 37.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Women
Splits Potential Improvement Time Focus During Training
Sled Pull 01:30 07:03 to 05:33 37.2%
Sled Push 01:00 03:39 to 02:39 24.8%
Run Total 00:29 46:31 to 46:02 12.0%
Rowing 00:19 05:39 to 05:20 7.9%
Farmers Carry 00:14 02:25 to 02:11 5.8%
Burpees Broad Jump 00:13 06:14 to 06:01 5.4%
Sandbag Lunges 00:11 04:54 to 04:43 4.5%
Ski Erg 00:06 05:11 to 05:05 2.5%
Wall Balls 00:00 03:41 to 03:41 0.0%

Splits Time

SzymańskaKubik Agnieszka Perfect Race
Splits Total Average Total
Running 1 05:46 00:00 05:11 +00:35 00:00 +00:00
Ski Erg 05:11 05:46 05:09 +00:02 05:11 +00:35
Running 2 05:28 10:57 05:34 -00:06 10:20 +00:37
Sled Push 03:39 16:25 02:48 +00:51 15:54 +00:31
Running 3 05:37 20:04 05:52 -00:15 18:42 +01:22
Sled Pull 07:03 25:41 05:58 +01:05 24:34 +01:07
Running 4 05:47 32:44 05:54 -00:07 30:32 +02:12
Burpees Broad Jump 06:14 38:31 06:19 -00:05 36:26 +02:05
Running 5 06:01 44:45 06:04 -00:03 42:45 +02:00
Rowing 05:39 50:46 05:26 +00:13 48:49 +01:57
Running 6 05:55 56:25 05:57 -00:02 54:15 +02:10
Farmers Carry 02:25 01:02:20 02:20 +00:05 01:00:12 +02:08
Running 7 05:58 01:04:45 05:55 +00:03 01:02:32 +02:13
Sandbag Lunges 04:54 01:10:43 04:57 -00:03 01:08:27 +02:16
Running 8 06:03 01:15:37 06:24 -00:21 01:13:24 +02:13
Wall Balls 03:41 01:21:40 05:09 -01:28 01:19:48 +01:52
Roxzone 06:55 01:32:08 07:11 -00:16 01:32:08
Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Agnieszka SzymańskaKubik has demonstrated a commendable performance in the 2024 Gdansk HYROX event, securing a top 16% overall rank among 662 athletes and top 17% in her age group. Her total running time was notably 01:01 faster than average, indicating a strong running profile. However, her pacing in the initial running segment was slower, suggesting a cautious start. The performance in strength-focused segments, particularly the Sled Push and Sled Pull, was below average, highlighting a potential area for improvement. Agnieszka's profile leans towards a hybrid athlete, but with a stronger inclination towards running.

Segments to Improve:

  • Sled Push & Sled Pull: The performance in these segments was significantly slower than average. To improve, Agnieszka should focus on increasing lower body strength and power. Exercises such as heavy sled drags, weighted squats, and lunges can build the necessary strength. Additionally, incorporating high-intensity interval training (HIIT) with sled pushes can mimic the race conditions, improving both strength and endurance in these segments. Form correction: Ensure a low center of gravity and powerful leg drive during the push and pull sequences. Practicing the correct stance and technique will maximize efficiency.
  • Roxzone: To reduce time in Roxzone, focus on transition efficiency. Implementing circuit training that mimics the race layout with minimal rest between exercises can improve both fitness and transition times. Practicing quick transitions between different types of exercise modalities (e.g., moving from a strength exercise to a running segment) will also be beneficial.
  • Burpees Broad Jump: To improve time on this segment, plyometric training focusing on explosive leg power will be crucial. Exercises like box jumps, squat jumps, and broad jumps can enhance the ability to perform more efficient and powerful jumps. Incorporating burpees with a focus on minimizing ground contact time will also help improve performance.

Race Strategies:

  • Pacing: Given Agnieszka's stronger performance in later running segments, adopting a slightly more aggressive start could benefit her overall time. Balancing the initial pace to avoid early fatigue while not holding back too much is key. She should aim to maintain a steady pace that is slightly faster than her comfort zone in the initial segments, allowing for a strong finish.
  • Strength Segments Preparation: For the strength-focused segments, warming up specifically for these challenges can make a significant difference. Dynamic stretches and light, movement-specific exercises before the race will help in performing better in the sled push and pull segments.
  • Transition Efficiency: Practicing quick transitions between exercises during training will pay off on race day. Setting up a mock race course during training sessions to simulate the race conditions, including the transitions, will help reduce Roxzone time.

In conclusion, while Agnieszka has demonstrated strong running abilities, focusing on improving strength for specific challenges and enhancing transition efficiency can significantly boost her performance in future HYROX events. Tailoring her training to address these areas while maintaining her running prowess will help in achieving a more balanced athlete profile.

Similar Athletes
Hall Lauren 2022 Manchester 01:32:31
Verbunt Tessa 2022 Maastricht 01:32:00
Grewenig Elisabeth 2024 Frankfurt 01:32:04
Wegner Christine 2019 Hamburg 01:32:25
Fulton Laura 2022 Manchester 01:32:00
Mesch Lisa 2024 Vienna - European Championship 01:31:50
Betin Camila 2023 Milan 01:32:33
Masson Skye 2023 London 01:31:57
Hughes Lydia 2024 Manchester 01:32:38
Meier Kristina 2023 Köln 01:32:03

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