Dive into this athlete’s performance at 2024 Poznan 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
959 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 959 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 959 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Rak Cezary'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 Rak Cezary'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 959 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 Rak Cezary'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 Rak Cezary'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
07:55.
Check the detail of the improvement plan below.
Based on 959 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Cezary Rak demonstrated a commendable performance in the 2024 Poznan HYROX race, ranking in the top 87% overall and in the top 88% in his age group. His overall time was 01:45:59. A global assessment of his performance reveals a stronger inclination towards strength-based components, indicated by his total running time being 04:34 slower than average. His pacing appeared to be slower in the initial segments, suggesting a possible area to work on for future races to improve his overall time.
Segments to Improve
Running: Running segments consistently reflected slower times than average. This indicates a need to enhance running endurance and speed. Interval training, incorporating sprints and hill runs, could be beneficial here. Also, drills focusing on running form and economy, such as high knees, butt kicks, and bounding, could help improve technique and efficiency.
Roxzone: Spending more than average time in the Roxzone suggests a need for improved fitness and transition speed. High-intensity interval training (HIIT) could help improve overall fitness, while practicing transitions between exercises could help decrease downtime.
Burpees Broad Jump: This segment was 00:43 slower than average, indicating a need for improved power and speed. Plyometric exercises, like box jumps and power skips, could help build explosive power. Also, incorporating more burpees into the training routine could help improve form and speed.
Farmers Carry: The slower than average time in this segment suggests a need for improved grip strength and core stability. Exercises like dead hangs, farmer's walks, and suitcase carries could help improve grip strength, while planks, Russian twists, and bird dogs could help enhance core stability.
Race Strategies
Implementing a few race strategies could potentially benefit Cezary's performance in future races:
Pacing: A more consistent pace throughout the race could help conserve energy for later segments. Starting off too slow can lead to a time deficit that is hard to make up later.
Transition Speed: Practicing transitions can help reduce downtime between segments, ultimately improving overall time.
Segment Focus: Shifting focus towards improving running times and the identified weakest segments can help balance out Cezary's performance, making him a more hybrid athlete.
Rest and Recovery: Incorporating proper rest and recovery periods into the training routine can help prevent overtraining and injury, ultimately leading to better performance on race day.
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