Bartkowiak Adam
Hyrox Result
Dive into this athlete’s performance at 2024 New York 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
493 similar athletes.
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 Men
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 493 athletes with similar finish time in Hyrox Men
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 493 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Bartkowiak Adam'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 Bartkowiak Adam'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 493 athletes with similar finish time in Hyrox Men
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 Bartkowiak Adam'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 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 Bartkowiak Adam'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
08:22.
Check the detail of the improvement plan below.
04:22
Potential Improvement
52.2%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Adam Bartkowiak demonstrated a commendable performance in the 2024 New York Hyrox race, finishing in the top 53% of all athletes and within the 58th percentile of his age group. His total running time was notably impressive, being 01:50 faster than average, which suggests a strong inclination towards running. This proficiency in running segments indicates Adam has a runner profile, showcasing greater endurance and speed over pure strength-based challenges. However, while his running was a clear strength, areas such as the Burpees Broad Jump and Sandbag Lunges significantly impacted his overall time, indicating a need for a more balanced training focus that includes strength and technique in specific exercises. His pacing started strong but seemed to falter in later stages, suggesting potential issues with stamina or pacing strategy over the long course of the race.
Segments to Improve:
- Burpees Broad Jump: Adam's performance in the Burpees Broad Jump was substantially below average, indicating a need for improvement in both technique and explosive strength. Training should include plyometric exercises such as box jumps, squat jumps, and broad jumps to improve explosive power. Additionally, working on burpee efficiency by focusing on form correction - ensuring a quick transition between the jump and burpee phases - can shave off crucial seconds. Incorporate interval training with burpees to improve endurance for repetitive explosive movements.
- Sandbag Lunges: The significant time loss in this segment suggests a need for enhanced lower body strength and endurance. Incorporating lunges with varying weights, step-ups, and weighted squats into the training routine can build the necessary muscle endurance. Practicing lunges with a sandbag specifically will also help Adam get accustomed to the balance and technique required for this exercise, potentially improving his time in future races.
- Roxzone: A slower Roxzone time indicates longer rest or transition times between exercises. Improving overall fitness through a combination of cardiovascular, strength, and mobility workouts can help reduce the need for extended rest. Transition practice, where Adam simulates moving quickly between different exercise setups, can also decrease these times. High-intensity interval training (HIIT) can mimic the rapid shifts in activity types found in Hyrox races, enhancing his ability to maintain performance with minimal rest.
Race Strategies:
- Pacing: Given Adam's strong start but later faltering, adopting a more conservative pacing strategy at the beginning could preserve energy for more challenging segments later in the race. Utilizing a pacing plan that accounts for known strengths and weaknesses can help distribute effort more evenly throughout the event.
- Strength Training Emphasis: While Adam excels in running, focusing more on strength training, particularly exercises that mimic race day challenges, can help balance his performance. This means dedicating specific days to high-intensity strength workouts that target the muscles and movements involved in the race's most challenging segments.
- Technique Focus: For segments like the Burpees Broad Jump and Sandbag Lunges, technique can significantly impact performance. Engaging in focused drills that refine movement efficiency and reduce energy expenditure can lead to better segment times. This includes practicing the exact race day movements and receiving coaching on form and execution.
- Transitions Practice: To improve Roxzone times, practicing quick transitions between exercises can be highly beneficial. This includes setting up mini-circuits that simulate the race layout, allowing Adam to practice moving swiftly from one activity to the next without unnecessary delays.
By addressing these areas of improvement with targeted training and strategic planning, Adam can leverage his running strengths while bolstering his performance in strength-focused challenges, leading to a more balanced and competitive showing in future Hyrox races.
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