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 Men #135020 01:37:10
65th in
AG
| Top 13.7%
361st | Top 76.3%
+03:04
50:44
Run Total
+00:24
06:20
Avg. Lap
+00:35
05:34
Best Lap
-02:17
39:02
Workout Total
-00:17
04:52
Avg. Workout
-00:48
07:29
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 1000 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 1000 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Marzec Kamil'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 Marzec Kamil'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 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 Marzec Kamil'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 Marzec Kamil'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
04:49.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Kamil Marzec's performance in the 2024 Gdansk HYROX race places him solidly in the middle of the pack, both overall and within his age group, demonstrating a balanced skill set with room for improvement in both running and strength exercises. Notably, Marzec started the race with a much faster pace than average in his first running segment, which likely contributed to slower times in later running segments, particularly the last one where he was significantly slower than average. This suggests a potential issue with pacing and endurance over the course of the race. His profile appears to lean towards a hybrid, showing proficiency in both running and strength exercises but with a notable discrepancy in the running segment where he lost time overall. This indicates that while he has a strong base in both areas, targeted improvements in running endurance and strength exercise efficiency could yield significant performance gains.
Segments to Improve:
Total Running Time: Given that Marzec's total running time was slower than average, focusing on improving running endurance and speed is crucial. Interval training, such as 400 to 800-meter repeats at a pace faster than his current race pace, with equal recovery periods, can help improve cardiovascular capacity and running economy. Additionally, incorporating tempo runs into his training can help enhance his lactate threshold, allowing him to maintain a faster pace for longer periods without fatigue.
Sled Pull: To improve time in the sled pull, Marzec should focus on building lower body strength through exercises like deadlifts, squats, and lunges. Incorporating specific sled pull training sessions, where he practices pulling a sled with progressively heavier weights, can also help improve his technique and efficiency in this exercise.
Burpees Broad Jump: Improvement in this area can be achieved by focusing on plyometric exercises to increase explosive power and agility. Exercises such as box jumps, jump squats, and broad jumps will be beneficial. Practicing the specific movement of the burpee broad jump, focusing on minimizing ground contact time and maximizing jump distance, can also help improve performance.
Farmers Carry: To improve his farmers carry time, grip strength, and overall endurance need to be addressed. Exercises like dead hangs, farmer’s walks with increasing distances and weights, and grip strengtheners can help. Additionally, incorporating core strengthening exercises will improve stability during the carry.
Sandbag Lunges: For improvements in sandbag lunges, Marzec should focus on leg strength and endurance. Weighted lunges, step-ups, and Bulgarian split squats will help build the necessary muscle. Practicing lunges with a sandbag can also help him get used to the balance and weight distribution challenges specific to this exercise.
Race Strategies:
Pacing: Marzec should focus on developing a more consistent pace throughout the race. Starting slightly slower than what feels comfortable can help conserve energy for a stronger finish. He should aim to keep a steady pace in the early running segments to avoid burning out too quickly.
Transition Efficiency: Improving transition times between exercises can shave precious seconds off the overall time. Practicing quick transitions in training, including setting up equipment efficiently and moving swiftly between exercises, can help reduce roxzone time.
Exercise Specific Warm-Ups: Implementing exercise-specific warm-ups before the race can help prepare the body for the specific demands of each segment, potentially improving performance and reducing the risk of injury.
Mid-Race Nutrition and Hydration: Strategically planning nutrition and hydration can help maintain energy levels throughout the race. Experimenting with different strategies during training to find what works best can be beneficial.
Mental Preparation: Finally, mental resilience and focus are critical for endurance events like HYROX. Visualization techniques, setting mini-goals throughout the race, and positive self-talk can help Marzec maintain motivation and focus during challenging segments.
By focusing on these targeted improvements and implementing these strategies, Kamil Marzec can capitalize on his existing strengths while addressing areas of weakness, potentially leading to significantly improved future HYROX race performances.
Race History
Explore your race history splits in detail below.
The interactive chart provides an easy way to analyze your performance by highlighting faster and slower times across each split.
This tool is designed to help you identify trends, track improvements, and refine your strategy for future races.
Percentile based on all the athletes who competed in Hyrox Men