Dive into this athlete’s performance at 2023 Warschau 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 369 similar athletes.
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.
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.
This section showcases the entire Zieja Emilia'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 Zieja Emilia's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Zieja Emilia'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.
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 Zieja Emilia'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 05:51. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Pull | 02:45 | 10:17 to 07:32 | 47.0% |
| Sled Push | 01:47 | 05:19 to 03:32 | 30.5% |
| Burpees Broad Jump | 00:33 | 09:15 to 08:42 | 9.4% |
| Run Total | 00:31 | 56:20 to 55:49 | 8.8% |
| Sandbag Lunges | 00:15 | 06:41 to 06:26 | 4.3% |
| Ski Erg | 00:00 | 05:18 to 05:18 | 0.0% |
| Rowing | 00:00 | 05:30 to 05:30 | 0.0% |
| Farmers Carry | 00:00 | 02:22 to 02:22 | 0.0% |
| Wall Balls | 00:00 | 06:45 to 06:45 | 0.0% |
| Zieja Emilia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:34 | 00:00 | 06:04 -00:30 | 00:00 +00:00 |
| Ski Erg | 05:18 | 05:34 | 05:32 -00:14 | 06:04 -00:30 |
| Running 2 | 07:12 | 10:52 | 06:43 +00:29 | 11:36 -00:44 |
| Sled Push | 05:19 | 18:04 | 03:35 +01:44 | 18:19 -00:15 |
| Running 3 | 07:58 | 23:23 | 07:08 +00:50 | 21:54 +01:29 |
| Sled Pull | 10:17 | 31:21 | 07:41 +02:36 | 29:02 +02:19 |
| Running 4 | 07:34 | 41:38 | 07:12 +00:22 | 36:43 +04:55 |
| Burpees Broad Jump | 09:15 | 49:12 | 08:58 +00:17 | 43:55 +05:17 |
| Running 5 | 07:32 | 58:27 | 07:32 +00:00 | 52:53 +05:34 |
| Rowing | 05:30 | 01:05:59 | 05:58 -00:28 | 01:00:25 +05:34 |
| Running 6 | 07:03 | 01:11:29 | 07:18 -00:15 | 01:06:23 +05:06 |
| Farmers Carry | 02:22 | 01:18:32 | 02:48 -00:26 | 01:13:41 +04:51 |
| Running 7 | 07:10 | 01:20:54 | 07:19 -00:09 | 01:16:29 +04:25 |
| Sandbag Lunges | 06:41 | 01:28:04 | 06:40 +00:01 | 01:23:48 +04:16 |
| Running 8 | 06:20 | 01:34:45 | 08:21 -02:01 | 01:30:28 +04:17 |
| Wall Balls | 06:45 | 01:41:05 | 07:17 -00:32 | 01:38:49 +02:16 |
| Roxzone | 08:14 | 01:55:57 | 09:51 -01:37 | 01:55:57 |
Zieja's total running time of 00:56:20 is 00:53 slower than the average for her finish time. This indicates that she may need to focus on improving her running fitness. Her best running lap time of 00:05:34 is 00:15 faster than the average, suggesting that she has the potential to excel in running with the right training.
For the Sled Pull and Sled Push, Zieja should work on increasing her strength and power. Exercises such as deadlifts, squats, and lunges can help improve her lower body strength. Additionally, incorporating explosive movements like box jumps and kettlebell swings can enhance her power output. To improve her technique, Zieja should focus on maintaining proper form and maximizing her efficiency during these exercises.
In terms of running, Zieja should prioritize interval training and endurance runs to improve her overall running performance. Incorporating speed workouts such as intervals, tempo runs, and hill sprints can help increase her running speed and endurance. It is important for her to find a balance between building endurance and maintaining speed.
For the Burpees Broad Jump segment, Zieja should focus on improving her explosiveness and agility. Plyometric exercises like box jumps, jump squats, and burpees can help develop explosive power. Additionally, agility ladder drills and lateral movements can enhance her agility and quickness.
By implementing these strategies and focusing on the identified areas for improvement, Zieja can enhance her overall race performance and achieve better results in future Hyrox races.
| Similar Athletes | |||
|---|---|---|---|
| Zieja Emilia | 2023 Warschau | 01:55:57 | |
| Zipke Yvonne | 2024 Hamburg | 01:56:26 | |
| Kimpen Suzy | 2024 Amsterdam | 01:55:36 | |
| Bartolome Maialen | 2022 Valencia | 01:55:50 | |
| Munro Carole | 2024 London | 01:56:22 | |
| Judge Chantelle | 2023 Chicago - North American Open Championship | 01:56:03 | |
| Bertrand Smith Vanessa | 2024 London | 01:55:56 | |
| Leary Tennille | 2022 Chicago | 01:55:55 | |
| Kim Julia | 2021 Dallas | 01:56:17 | |
| Spada Sofia | 2024 Rimini | 01:55:29 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Rimini | 02:08:23 | |
| 2024 Poznan | 01:40:50 | |
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
