Dive into this athlete’s performance at 2024 Hamburg 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 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!
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.
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.
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.
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.
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 04:14. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Run Total | 02:47 (From 40:53 to 38:06) | 65.7% |
| BBJ | 01:00 (From 05:12 to 04:12) | 23.6% |
| Wall Balls | 00:23 (From 05:35 to 05:12) | 9.1% |
| Rowing | 00:04 (From 04:36 to 04:32) | 1.6% |
| Ski Erg | 00:00 (From 04:08 to 04:08) | 0.0% |
| Sled Push | 00:00 (From 01:48 to 01:48) | 0.0% |
| Sled Pull | 00:00 (From 03:29 to 03:29) | 0.0% |
| Farmers Carry | 00:00 (From 01:36 to 01:36) | 0.0% |
| Sandbag Lunges | 00:00 (From 04:10 to 04:10) | 0.0% |
| Sowa Adrian | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:02 | 00:00 | 04:19 +00:43 | 00:00 +00:00 |
| Ski Erg | 04:08 | 05:02 | 04:19 -00:11 | 04:19 +00:43 |
| Running 2 | 04:48 | 09:10 | 04:36 +00:12 | 08:38 +00:32 |
| Sled Push | 01:48 | 13:58 | 02:39 -00:51 | 13:14 +00:44 |
| Running 3 | 05:05 | 15:46 | 04:59 +00:06 | 15:53 -00:07 |
| Sled Pull | 03:29 | 20:51 | 04:25 -00:56 | 20:52 -00:01 |
| Running 4 | 05:02 | 24:20 | 04:57 +00:05 | 25:17 -00:57 |
| Burpees Broad Jump | 05:12 | 29:22 | 04:36 +00:36 | 30:14 -00:52 |
| Running 5 | 05:10 | 34:34 | 05:06 +00:04 | 34:50 -00:16 |
| Rowing | 04:36 | 39:44 | 04:38 -00:02 | 39:56 -00:12 |
| Running 6 | 04:57 | 44:20 | 04:59 -00:02 | 44:34 -00:14 |
| Farmers Carry | 01:36 | 49:17 | 01:59 -00:23 | 49:33 -00:16 |
| Running 7 | 04:58 | 50:53 | 04:58 +00:00 | 51:32 -00:39 |
| Sandbag Lunges | 04:10 | 55:51 | 04:32 -00:22 | 56:30 -00:39 |
| Running 8 | 05:55 | 01:00:01 | 05:25 +00:30 | 01:01:02 -01:01 |
| Wall Balls | 05:35 | 01:05:56 | 05:42 -00:07 | 01:06:27 -00:31 |
| Roxzone | 06:40 | 01:18:02 | 05:53 +00:47 | 01:18:02 |
Adrian Sowa showed commendable performance in the 2024 Hamburg Hyrox race, placing in the top 36% of all athletes and the top 44% in his age group. This demonstrates a strong level of fitness, especially in his strength-based tasks where he consistently outperformed the average. His most impressive performances were in the Sled Push and Sled Pull segments, where he was faster than average by 00:51 and 00:54 respectively. This illustrates a high level of strength and power. However, his overall running time was slower than the average by 01:19, indicating that his running ability could use improvement. His performance in the Roxzone segment also suggests that he could work on his transition time and overall fitness level. It appears that Adrian started the race slower than average in the Running 1 segment and maintained a relatively slower pace throughout the race, particularly in the last running segment, Running 8, where he was 00:26 slower than average.
During the race, Adrian should focus on maintaining a steady pace and conserving energy for the later stages of the race. This will help prevent early fatigue and allow him to sustain a faster pace throughout the race. He should also focus on efficient transitions between exercises, which could significantly improve his overall time. Lastly, Adrian should focus on proper form during each exercise to ensure maximum efficiency and prevent any potential injuries.
| Similar Athletes | |||
|---|---|---|---|
| Hardman Chris | 2024 Copenhagen | 01:17:38 | |
| Nicholas Gari | 2023 Glasgow | 01:17:45 | |
| Stone Ben | 2024 Perth | 01:18:09 | |
| Ebel Yann | 2022 Frankfurt | 01:18:01 | |
| Bunce Scott | 2023 Frankfurt | 01:17:33 | |
| Duffy Michael | 2024 Rotterdam | 01:17:51 | |
| Walker Jack | 2024 Manchester | 01:18:12 | |
| Cornhill Max | 2022 London | 01:18:11 | |
| Rourke Joseph | 2023 London | 01:18:11 | |
| Rocks Damian | 2024 Dublin | 01:18:03 | |
| Other Results from this athlete | ||
|---|---|---|
| 2024 Copenhagen Sowa Adrian | 01:26:58 | |
| 2024 Malaga Sowa Adrian | 01:26:58 | |
| 2024 Stuttgart Sowa Adrian, Bieswanger Moritz | 01:14:55 | |
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Sowa Adrian
