Season 23/24 2024 Katowice (743) HYROX (605) Men (430) Olkowicz Dariusz

Olkowicz Dariusz Hyrox Result

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.

Performance Highlights

POL POL Flag Men 40-44 #133007 01:28:53 43rd in AG | Top 54.4% 239th | Top 55.6%
+00:17
44:23
Run Total
+00:03
05:33
Avg. Lap
-00:47
03:54
Best Lap
-02:48
34:48
Workout Total
-00:21
04:21
Avg. Workout
+02:32
09:46
Roxzone

Race Summary

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 Olkowicz Dariusz'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 Olkowicz Dariusz'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 Olkowicz Dariusz'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 Olkowicz Dariusz'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 02:12. Check the detail of the improvement plan below.

01:22 Potential Improvement 62.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:22 44:23 to 43:01 62.1%
Sled Pull 00:29 05:22 to 04:53 22.0%
Ski Erg 00:10 04:37 to 04:27 7.6%
Rowing 00:09 04:58 to 04:49 6.8%
Farmers Carry 00:02 02:10 to 02:08 1.5%
Sled Push 00:00 02:47 to 02:47 0.0%
Burpees Broad Jump 00:00 04:26 to 04:26 0.0%
Sandbag Lunges 00:00 04:41 to 04:41 0.0%
Wall Balls 00:00 05:47 to 05:47 0.0%

Splits Time

Olkowicz Dariusz Perfect Race
Splits Total Average Total
Running 1 03:54 00:00 04:45 -00:51 00:00 +00:00
Ski Erg 04:37 03:54 04:29 +00:08 04:45 -00:51
Running 2 05:11 08:31 05:06 +00:05 09:14 -00:43
Sled Push 02:47 13:42 03:00 -00:13 14:20 -00:38
Running 3 06:31 16:29 05:33 +00:58 17:20 -00:51
Sled Pull 05:22 23:00 05:08 +00:14 22:53 +00:07
Running 4 05:55 28:22 05:33 +00:22 28:01 +00:21
Burpees Broad Jump 04:26 34:17 05:38 -01:12 33:34 +00:43
Running 5 05:30 38:43 05:44 -00:14 39:12 -00:29
Rowing 04:58 44:13 04:53 +00:05 44:56 -00:43
Running 6 05:25 49:11 05:35 -00:10 49:49 -00:38
Farmers Carry 02:10 54:36 02:16 -00:06 55:24 -00:48
Running 7 05:21 56:46 05:33 -00:12 57:40 -00:54
Sandbag Lunges 04:41 01:02:07 05:23 -00:42 01:03:13 -01:06
Running 8 06:39 01:06:48 06:14 +00:25 01:08:36 -01:48
Wall Balls 05:47 01:13:27 06:49 -01:02 01:14:50 -01:23
Roxzone 09:46 01:28:53 07:14 +02:32 01:28:53
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Dariusz Olkowicz showcased a commendable performance in the 2024 Katowice HYROX event, finishing in the top 39% overall and top 38% in his age group. His total running time was 00:44:23, which was 00:12 faster than average, indicating a stronger runner profile. However, there is a significant discrepancy in his performance in the Roxzone, where his time was notably slower than average, suggesting areas for improvement in overall fitness and transition times between exercises. Additionally, while Dariusz demonstrated strength in specific exercises such as the Sled Push and Burpees Broad Jump, he showed potential for improvement in the Sled Pull and during the Roxzone transitions.

Segments to Improve

  • Roxzone: Dariusz's Roxzone time was significantly slower than average, indicating a need for improved fitness and faster transitions. To address this:
    • Implement High-Intensity Interval Training (HIIT) to improve overall cardiovascular fitness and endurance.
    • Practice transitional drills that mimic moving quickly between different exercise stations, focusing on reducing rest time and optimizing movement efficiency.
  • Sled Pull: Dariusz's performance in the Sled Pull was slower than average, suggesting an area for strength development. Strategies for improvement include:
    • Incorporating deadlifts and farmer's walks into his training regimen to build lower back, hamstring, and grip strength.
    • Practicing sled pull drills with increasing weight to improve technique, focusing on maintaining a low center of gravity and consistent, powerful strides.

Race Strategies

To enhance future race performance, Dariusz should consider the following strategies:

  • Start Conservatively: Analyzing his splits suggests that starting too fast in the initial running segments may have contributed to slower times in subsequent exercises. A more conservative start can help preserve energy for the entire race.
  • Focus on Technique During Strength Segments: Given his runner profile, dedicating extra attention to technique during strength exercises can help prevent injury and improve efficiency, potentially saving time.
  • Practice Transitioning: Reducing time spent in the Roxzone by practicing quick transitions between exercises can significantly impact overall race time. This includes setting up a mock course to simulate race day conditions.
  • Endurance and Strength Balance: Incorporate a balanced training program that addresses both running endurance and strength training, tailored to Dariusz's specific areas for improvement. This could mean dedicating certain days to running, others to strength, and integrating combined workouts.

By focusing on these key areas, Dariusz Olkowicz has the potential to significantly improve his performance in future HYROX events. Tailoring his training to address specific weaknesses while capitalizing on his strengths as a runner will be crucial for his continued 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
Similar Athletes
Lillywhite Mark 2023 Dubai 01:28:25
Treanor Liam 2024 Manchester 01:28:57
Sprich Daniel 2023 Köln 01:28:25
Segall Craig 2023 Chicago 01:29:02
Müller Eric 2019 Frankfurt 01:29:19
Newman Andy 2024 Perth 01:28:57
Clarke Gary 2024 Manchester 01:29:07
Müllner Günther 2023 Wien 01:29:06
Backes Stefan 2018 Essen 01:28:54
Gannon Mark 2024 Amsterdam 01:28:39

Measure Your Performance Against Top Athletes

Other Results from this athlete
2024 Gdansk 01:24:06
2024 Poznan 01:21:12

Ready to conquer your next race?

Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.

Pace Calculator

Share Your Result on Instagram

We've generated the perfect instagram story for you. Don't forget to tag us @roxcoach and redirect to your result page.

Download