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 Karcz Oskar'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 Karcz Oskar'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 Karcz Oskar'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 Karcz Oskar'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
03:54.
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:
Oskar Karcz showcased a commendable performance in the 2024 Katowice HYROX, landing himself in the top 31% of all participants and within the top 28% of his age group. A standout observation is Oskar's exceptional running capabilities, evidenced by his total running time being significantly faster than the average. This suggests a strong runner profile. However, his performance in several strength and skill-based segments indicates room for improvement. Notably, his pacing at the beginning of the race was aggressive, which could have contributed to slower times in subsequent segments, particularly in the Ski Erg and Sled Pull exercises.
Segments to Improve:
Sled Pull: This segment significantly impacted Oskar's overall rank. To improve, focus on building lower body strength and endurance. Incorporate exercises such as deadlifts, farmer's walks, and lower back strengthening routines. Practicing the actual sled pull with gradual increases in weight will also help improve both technique and strength.
Wall Balls: For better performance in Wall Balls, Oskar needs to enhance his upper body strength and coordination. Wall Ball shots, thrusters, and med ball cleans can be effective here, alongside plyometric exercises to increase explosive power and endurance.
Burpees Broad Jump: This segment combines cardiovascular endurance with explosive power. Interval training that blends high-intensity burpees with distance jumps can be beneficial. Additionally, working on plyometrics and agility drills will improve overall performance in this area.
Ski Erg: Oskar's time here suggests a need for improved upper body endurance and technique. Specific training on the Ski Erg machine, focusing on form and pacing, can help. Incorporating upper body endurance workouts, like rowing and swimming, will also be advantageous.
Rowing: Similar to the Ski Erg, improving rowing times involves both form correction and endurance building. Rowing intervals with varying intensities and distances, combined with core strengthening exercises, will enhance Oskar's performance.
Race Strategies:
Start Pace Management: Given Oskar's initial fast pace, adopting a more conservative start could preserve energy for more challenging segments later in the race. This can be practiced during training runs by simulating race day intensity and segments.
Transition Efficiency: Reducing time in the Roxzone indicates a need for smoother transitions between exercises. Transition drills during training, where Oskar moves quickly from one exercise to the next, can help reduce downtime and improve overall race time.
Segment-Specific Training Days: Allocate specific days to focus on the weakest segments, using a combination of strength, endurance, and technique work. This targeted approach can help turn these weaknesses into strengths over time.
Recovery Focus: Given the intensity of Oskar's running and the toll of the strength segments, incorporating active recovery and mobility work into his training regimen will be crucial for overall performance and injury prevention.
By addressing these areas with focused training and strategic race pacing, Oskar Karcz has the potential to significantly improve his performance in future HYROX events. The combination of his running strength and improved efficiency in strength-based segments could see him rising in the rankings.