Zboralski Henry Hyrox Result

Dive into this athlete’s performance at 2022 Berlin 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 795 similar athletes.

Performance Highlights

GER GER Flag Men 45-49 #120024 01:49:07 17th in AG | Top 100.0% 186th | Top 93.0%
+01:18
54:24
Run Total
+00:11
06:48
Avg. Lap
-00:24
04:59
Best Lap
-00:32
45:47
Workout Total
-00:04
05:43
Avg. Workout
-00:52
09:00
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 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 795 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 795 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Zboralski Henry'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 Zboralski Henry'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 795 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 Zboralski Henry'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 Zboralski Henry'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 05:17. Check the detail of the improvement plan below.

03:13 Potential Improvement 60.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:13 54:24 to 51:11 60.9%
Sandbag Lunges 00:57 07:39 to 06:42 18.0%
Farmers Carry 00:24 03:10 to 02:46 7.6%
Ski Erg 00:23 05:12 to 04:49 7.3%
Sled Push 00:11 03:56 to 03:45 3.5%
Rowing 00:09 05:26 to 05:17 2.8%
Sled Pull 00:00 05:33 to 05:33 0.0%
Burpees Broad Jump 00:00 06:10 to 06:10 0.0%
Wall Balls 00:00 08:41 to 08:41 0.0%

Splits Time

Zboralski Henry Perfect Race
Splits Total Average Total
Running 1 04:59 00:00 05:20 -00:21 00:00 +00:00
Ski Erg 05:12 04:59 04:46 +00:26 05:20 -00:21
Running 2 05:52 10:11 05:59 -00:07 10:06 +00:05
Sled Push 03:56 16:03 03:42 +00:14 16:05 -00:02
Running 3 06:23 19:59 06:35 -00:12 19:47 +00:12
Sled Pull 05:33 26:22 06:29 -00:56 26:22 +00:00
Running 4 07:02 31:55 06:35 +00:27 32:51 -00:56
Burpees Broad Jump 06:10 38:57 07:27 -01:17 39:26 -00:29
Running 5 07:05 45:07 06:55 +00:10 46:53 -01:46
Rowing 05:26 52:12 05:19 +00:07 53:48 -01:36
Running 6 06:51 57:38 06:42 +00:09 59:07 -01:29
Farmers Carry 03:10 01:04:29 02:41 +00:29 01:05:49 -01:20
Running 7 07:08 01:07:39 06:43 +00:25 01:08:30 -00:51
Sandbag Lunges 07:39 01:14:47 06:58 +00:41 01:15:13 -00:26
Running 8 09:08 01:22:26 08:07 +01:01 01:22:11 +00:15
Wall Balls 08:41 01:31:34 08:57 -00:16 01:30:18 +01:16
Roxzone 09:00 01:49:07 09:52 -00:52 01:49:07
Based on 795 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Henry Zboralski performed well in the HYROX race in Berlin, finishing with an overall rank of 186 out of 279 athletes, placing him in the top 66% of all participants. In his age group (45-49), he ranked 17 out of 26 athletes, putting him in the top 65%. His total race time was 01:49:07, with a total running time of 00:54:24, which was 04:26 slower than the average for his finish time. His best running lap was 00:04:59.

Henry's performance in the race showed strengths in certain segments, such as Running 1, Running 2, Sled Push, Running 3, Sled Pull, Burpees Broad Jump, and Wall Balls. In these segments, he performed faster than the average time, indicating his proficiency in these areas. However, he faced challenges in segments like Running 8, Sandbag Lunges, Ski Erg, Running 7, Farmers Carry, and Running 4, where he lost significant time compared to the average.

Segments to Improve


1. Running 8:
Henry's time in Running 8 was 00:09:08, which was 00:53 slower than the average. To improve his performance in this segment, he should focus on increasing his running endurance and speed. Incorporating interval training, such as sprint intervals or hill repeats, can help improve his running stamina and speed. Additionally, including strength exercises like squats and lunges in his training routine can enhance his lower body strength, leading to better performance in this segment.

2. Sandbag Lunges:
Henry's time in the Sandbag Lunges segment was 00:07:39, which was 00:48 slower than the average. To improve his performance in this segment, he should focus on strengthening his lower body, especially his quadriceps and glutes. Exercises such as squats, lunges, and step-ups can help build the necessary strength and endurance for sandbag lunges. Additionally, practicing the proper form and technique for lunges, ensuring a full range of motion and proper body alignment, can also contribute to improved performance.

3. Ski Erg:
Henry's time in the Ski Erg segment was 00:05:12, which was 00:29 slower than the average. To improve his performance in this segment, he should focus on developing his upper body strength and endurance. Incorporating exercises that target the muscles used in skiing, such as rows, pull-ups, and shoulder presses, can help improve his performance on the Ski Erg. Additionally, practicing proper technique and maintaining a consistent rhythm on the Ski Erg can contribute to better results.

4. Running 7:
Henry's time in Running 7 was 00:07:08, which was 00:28 slower than the average. To improve his performance in this segment, he should focus on improving his running endurance and speed. Incorporating longer distance runs, tempo runs, and interval training can help increase his overall running fitness and pace. Additionally, incorporating exercises that target the muscles used in running, such as calf raises, hamstring curls, and hip strengthening exercises, can enhance his running performance.

5. Farmers Carry:
Henry's time in the Farmers Carry segment was 00:03:10, which was 00:26 slower than the average. To improve his performance in this segment, he should focus on developing his grip strength and overall upper body strength. Exercises such as farmer's walks, deadlifts, and forearm curls can help improve grip strength. Additionally, incorporating exercises that target the muscles used in the Farmers Carry, such as shrugs and rows, can enhance his performance.

6. Running 4:
Henry's time in Running 4 was 00:07:02, which was 00:24 slower than the average. To improve his performance in this segment, he should focus on increasing his running endurance and speed. Incorporating interval training, hill repeats, and tempo runs can help improve his overall running fitness and pace. Additionally, including exercises that target the muscles used in running, such as lunges, squats, and calf raises, can enhance his running performance.

Strategies


- Pacing: Henry should work on maintaining a consistent pace throughout the race. It is essential to avoid starting too fast and burning out early or starting too slow and not being able to catch up. He should aim to find a sustainable pace that allows him to maintain a steady effort throughout the race.
- Transitions: To improve his overall race time, Henry should focus on reducing the time spent in the roxzone (transition zones). This can be achieved by practicing smooth and efficient transitions during training sessions. Incorporating specific drills and exercises that simulate the transitions between different equipment can help improve his overall fitness and transition time.
- Strength Training: Henry should prioritize strength training exercises that target the muscles used in the segments where he lost the most time. By improving his overall strength and muscle endurance, he can enhance his performance in these specific segments.
- Running Endurance: To improve his running performance, Henry should incorporate a variety of running workouts in his training routine, including long runs, tempo runs, interval training, and hill repeats. These workouts will help improve his running endurance, speed, and overall performance.
- Specific Equipment Training: Henry should focus on practicing with the specific equipment used in the race, such as sandbags, sleds, and wall balls. By familiarizing himself with the equipment and practicing proper form and technique, he can perform more efficiently during the race.

Overall, Henry Zboralski showed strengths in various segments of the HYROX race but also faced challenges in certain areas. By implementing specific training strategies and techniques, focusing on strength training, improving running endurance, practicing efficient transitions, and familiarizing himself with the race equipment, Henry can enhance his overall performance in future races.

Similar Athletes
Kruse Rainer 2024 Hamburg 01:49:33
Chase Joel 2023 Birmingham 01:49:29
Kung David 2024 Birmingham 01:49:17
Watson Matthew 2023 London 01:49:13
Józefiak Kacper 2024 Katowice 01:49:36
Günther Martin 2023 Hamburg 01:49:27
Nathan Sola 2024 Madrid 01:48:48
Toko Samuel 2023 Karlsruhe 01:49:16
Abdul Rashid Aiman 2024 Poznan 01:48:47
Sullivan Richard 2024 Sports Direct HYROX London 01:48:43

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