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
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 IlkówGołąb Michał'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 IlkówGołąb Michał'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 IlkówGołąb Michał'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 IlkówGołąb Michał'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
06:57.
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:
Michał IlkówGołąb demonstrated a strong and commendable performance in the 2024 Poznan HYROX race, securing a rank within the Top 52% of all athletes and within the Top 51% among his age group (35-39). Despite the high rank and notable achievements, there are areas for improvement to elevate his performance even further.
His total running time was 5:34 slower than the average, indicating that running may not be his strongest point. He showed a better performance in strength exercises such as sled push, sled pull, and burpees broad jump, where he was significantly faster than the average. This suggests that Michał has more of a strength profile. His starting pace was slightly slower than the average but he managed to pick up speed in the second running segment. However, he slowed down significantly in later running segments. His Roxzone time was faster than average, indicating efficient transition times and good overall fitness.
Segments to Improve:
The segments where Michał has the most room for improvement compared to the 25th percentile are his total running time and Roxzone. His running times were slower than average in all segments, pointing to an opportunity for focused training to improve his speed and endurance in running.
Running: To improve his running performance, Michał should incorporate speed work into his training. This could include interval training, where he runs at a faster pace for short periods, followed by slower recovery periods. This type of training can help increase running speed and improve cardiovascular fitness. Additionally, incorporating hill runs can help to build strength and endurance.
Roxzone: Although his Roxzone time was better than average, there is still room for improvement. To improve his transition time, Michał should practice transitioning between exercises to become more efficient. This could be achieved through circuit training, which involves performing a series of exercises in quick succession with minimal rest in between. He should also work on improving his overall fitness to reduce the need for rest between exercises.
Race Strategies:
To maximize his performance on race day, Michał should consider the following strategies:
Pacing: Michał started off slightly slower than the average pace but was able to pick up speed in the second running segment. To prevent burning out during the race, he should aim to start at a comfortable pace and gradually increase his speed throughout the race.
Focus on Strengths: Since he performs well in strength exercises, Michał should aim to capitalize on these segments to gain time. However, he should ensure that he does not overexert himself in these segments, which could negatively impact his performance in the running segments.
Recovery: Given that his Roxzone time was faster than average, Michał should continue to focus on efficient transitions and quick recovery times between exercises. This can be achieved through proper hydration and nutrition during the race.