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 Kwinta Sławomir'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 Kwinta Sławomir'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 Kwinta Sławomir'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 Kwinta Sławomir'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:
Sławomir Kwinta showcased a commendable performance in the 2024 Katowice HYROX race, finishing in the top 34% of all athletes and the top 37% in his age group. A notable highlight is his total running time, which was 23 seconds faster than average, indicating a strong runner profile. However, his performance in strength-focused segments and the Roxzone suggests there is room for improvement, specifically in terms of transitioning between exercises and maintaining strength endurance throughout the race. His pacing appeared to be strategic, with a strong start in Running 1 but showing signs of fatigue in strength-centered challenges. Sławomir seems to possess a hybrid profile with a slight inclination towards running, which suggests a targeted approach in training could enhance his overall performance significantly.
Segments to Improve:
Burpees Broad Jump: Sławomir was significantly slower in this segment. To improve, he should focus on plyometric exercises to increase explosive power and endurance. Exercises like box jumps, squat jumps, and interval sprinting can be beneficial. Practicing the specific technique of the broad jump burpee, focusing on minimizing ground contact time and maximizing jump distance, will also help.
Sandbag Lunges: This segment was another area of weakness. Strength training targeting the lower body, specifically lunges with weight progression, will be crucial. Incorporating sandbag workouts into his routine, focusing on maintaining balance and proper form while increasing the weight gradually, can directly impact his performance in this area.
Wall Balls: To improve in Wall Balls, Sławomir should work on his squatting technique and upper body strength, particularly in pushing movements. Wall ball-specific drills, including high-rep wall ball shots and medicine ball throws, can help improve endurance and power. Cross-training with activities like kettlebell swings and thrusters may also enhance his performance.
Race Strategies:
Effective Pacing: Given his strong start, Sławomir should focus on maintaining a consistent pace throughout the race. Breaking down the race into segments and setting target times based on his training improvements can help manage his energy levels better, especially in strength-focused tasks.
Transition Efficiency: Reducing time in the Roxzone is crucial. Incorporating transition drills into his training, where he practices quickly moving from one exercise to the next, can help minimize wasted time. This includes setting up mock transition zones in training sessions to simulate race conditions.
Strength Endurance Training: To balance his runner profile with strength, Sławomir should incorporate more strength endurance training into his routine. Circuit training that combines high-intensity running with strength exercises can mimic the race's demands and improve his overall performance. Focusing on compound movements like deadlifts, squats, and overhead presses, followed by short running intervals, can enhance both strength and running endurance.
By addressing these areas of improvement with targeted training and strategic race planning, Sławomir Kwinta has the potential to significantly enhance his performance in future HYROX races. Commitment to a balanced training approach that strengthens his weaknesses while further honing his running capabilities will be key to his success.
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