Dive into this athlete’s performance at 2024 Katowice 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.
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 Gabrielczyk Michal'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 Gabrielczyk Michal'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 Gabrielczyk Michal'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 Gabrielczyk Michal'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
04:54.
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:
Michal Gabrielczyk has showcased a commendable performance in the 2024 Katowice HYROX race, finishing in the top 27% of all participants and top 26% in his age group. His overall time of 01:23:59 reflects a well-rounded athletic ability, particularly highlighted by his total running time, which was 01:14 faster than average, indicating a stronger running profile. Despite this strength, there is room for improvement in transitioning between exercises and in specific strength segments, suggesting a hybrid training focus could further enhance his performance. Michal's pacing at the beginning of the race was notably aggressive, as seen in his first running segment, which might have impacted his energy reserves for later challenges.
Segments to Improve:
Sandbag Lunges: The most significant area for improvement is in the sandbag lunges, with Michal's performance being substantially slower than average. To improve, focus on strengthening the glutes, hamstrings, and core. Incorporate exercises such as weighted step-ups, Bulgarian split squats, and deadlifts. Practicing lunges with gradually increasing weight can also help. Form correction, ensuring proper alignment and depth in lunges, will prevent energy wastage and improve efficiency.
Wall Balls: Another area needing attention is the Wall Balls segment. To enhance performance, Michal should work on explosive power and coordination. Exercises such as thrusters, medicine ball slams, and squat jumps will be beneficial. Technique work, focusing on the fluidity of motion and the transfer of power from the lower body through to the ball, will help maximize efficiency and reduce time.
Farmer's Carry: Michal's grip strength and endurance could be limiting factors in the Farmer's Carry. Incorporating grip-specific exercises such as dead hangs, wrist curls, and farmer's walk with increasing durations and weights can help. Additionally, working on core stability exercises will improve overall posture and efficiency during the carry.
Race Strategies:
Energy Conservation: Given Michal's strong start in the race, a more conservative initial pacing strategy could help conserve energy for later stages, potentially improving overall performance and consistency across segments. Practicing pacing strategies in training, using both timed runs and heart rate zones, can ensure better energy management on race day.
Transition Focus: The roxzone time indicates that Michal could benefit from smoother transitions between exercises. Incorporating transition drills into training sessions, where Michal practices quickly moving from one exercise to the next, can reduce downtime and improve overall race time. Mental rehearsals of the race layout and transitions can also aid in minimizing hesitation during the event.
Strength-Running Hybrid Training: Considering Michal's stronger running performance and areas of improvement needed in strength segments, a balanced approach to training would be beneficial. Implementing a hybrid training program that equally focuses on improving running endurance and strength for specific exercises will create a more well-rounded athletic profile. Interval running mixed with strength circuits on alternate days could provide the necessary stimulus for improvement.
By focusing on these targeted areas for improvement and implementing strategic race strategies, Michal Gabrielczyk has the potential to significantly enhance his performance in future HYROX races. Continuous emphasis on both running and strength training, along with strategic pacing and efficient transitions, will be key to climbing the ranks in his age group and overall standings.
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