Golaszewska Izabela Hyrox Result

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 1000 similar athletes.

Performance Highlights

Women 30-34 #131001 01:34:32 12th in AG | Top 63.2% 29th | Top 43.3%

+01:25

49:26

Run Total

+00:11

06:11

Avg. Lap

+00:01

05:15

Best Lap

-01:20

37:45

Workout Total

-00:10

04:43

Avg. Workout

+00:01

07:25

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 Women

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 Women

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 Women

Pacing Quality

This section showcases the entire Golaszewska Izabela'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 Golaszewska Izabela'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 Women

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 Golaszewska Izabela'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 Women

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 Golaszewska Izabela'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 03:48. Check the detail of the improvement plan below.

02:20 Potential Improvement 61.4% Focus During Training

Percentile based on all the athletes who competed in Hyrox Women

Splits	Potential Improvement	Time	Focus During Training
Run Total	02:20	49:26 to 47:06	61.4%
Burpees Broad Jump	00:31	06:49 to 06:18	13.6%
Sled Push	00:28	03:13 to 02:45	12.3%
Sled Pull	00:22	06:07 to 05:45	9.6%
Rowing	00:07	05:32 to 05:25	3.1%
Ski Erg	00:00	05:07 to 05:07	0.0%
Farmers Carry	00:00	02:03 to 02:03	0.0%
Sandbag Lunges	00:00	04:39 to 04:39	0.0%
Wall Balls	00:00	04:15 to 04:15	0.0%

Splits Time

	Golaszewska Izabela		Perfect Race
	Splits	Total	Average	Total
Running 1	05:15	00:00	05:17 -00:02	00:00 +00:00
Ski Erg	05:07	05:15	05:12 -00:05	05:17 -00:02
Running 2	06:02	10:22	05:43 +00:19	10:29 -00:07
Sled Push	03:13	16:24	02:51 +00:22	16:12 +00:12
Running 3	06:18	19:37	06:03 +00:15	19:03 +00:34
Sled Pull	06:07	25:55	06:04 +00:03	25:06 +00:49
Running 4	06:26	32:02	06:03 +00:23	31:10 +00:52
Burpees Broad Jump	06:49	38:28	06:37 +00:12	37:13 +01:15
Running 5	06:42	45:17	06:13 +00:29	43:50 +01:27
Rowing	05:32	51:59	05:29 +00:03	50:03 +01:56
Running 6	06:41	57:31	06:05 +00:36	55:32 +01:59
Farmers Carry	02:03	01:04:12	02:22 -00:19	01:01:37 +02:35
Running 7	06:31	01:06:15	06:05 +00:26	01:03:59 +02:16
Sandbag Lunges	04:39	01:12:46	05:06 -00:27	01:10:04 +02:42
Running 8	05:35	01:17:25	06:34 -00:59	01:15:10 +02:15
Wall Balls	04:15	01:23:00	05:24 -01:09	01:21:44 +01:16
Roxzone	07:25	01:34:32	07:24 +00:01	01:34:32

Based on 1000 athletes with similar finish time in Hyrox Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

- Izabela Golaszewska performed well in the 2023 Warschau HYROX race, finishing in the top 10% of all athletes and the top 18% in her age group.
- Her overall time of 01:34:32 was solid, but there is room for improvement in certain areas.
- Her total running time of 00:49:26 was 02:41 slower than the average, indicating that she may need to focus more on her overall fitness and transition time.
- Her best running lap was 00:05:15, which was 00:09 slower than the average.

Segments to Improve

1. Running 6: Izabela's time of 00:06:41 for this segment was 00:39 slower than the average. To improve her performance in this segment, she should focus on increasing her overall running endurance. Incorporating long-distance runs into her training routine will help improve her stamina and reduce the time lost in this segment.

2. Running 5: Izabela's time of 00:06:42 for this segment was 00:31 slower than the average. Similar to the previous segment, she should work on her overall running endurance. Interval training, such as incorporating hill sprints or tempo runs, can help improve her speed and endurance in this segment.

3. Burpees Broad Jump: Izabela's time of 00:06:49 for this segment was 00:29 slower than the average. To improve her performance, she should focus on strengthening her upper body and core muscles. Incorporating exercises such as push-ups, planks, and burpees into her training routine will help improve her strength and speed in this segment.

4. Running 7: Izabela's time of 00:06:31 for this segment was 00:28 slower than the average. Again, improving her overall running endurance will help in this segment. Adding interval training and speed work, such as fartlek runs or intervals on the track, will help improve her speed and endurance.

5. Running 4: Izabela's time of 00:06:26 for this segment was 00:22 slower than the average. To improve her performance, she should focus on increasing her running speed and endurance. Incorporating tempo runs and interval training into her routine will help improve her performance in this segment.

6. Best Lap: Izabela's best lap time of 00:05:15 was 00:09 slower than the average. To improve her performance in this segment, she should focus on increasing her overall running speed. Incorporating interval training, such as sprints or high-intensity interval training (HIIT), will help improve her speed and performance.

7. Running 2: Izabela's time of 00:06:02 for this segment was 00:18 slower than the average. Similar to previous segments, she should focus on improving her overall running endurance. Incorporating longer runs and interval training will help improve her speed and endurance in this segment.

8. Running 3: Izabela's time of 00:06:18 for this segment was 00:13 slower than the average. To improve her performance, she should focus on increasing her running endurance. Incorporating interval training and tempo runs into her routine will help improve her speed and endurance in this segment.

Strategies

- Izabela should work on pacing herself throughout the race. Analyzing her splits, it is important for her to maintain a consistent pace and not start too fast, which can lead to fatigue later on.
- She should also focus on improving her transitions between exercises to minimize time lost in the roxzone. This can be achieved through practicing quick and efficient transitions during training sessions.
- During the race, Izabela should aim to maintain a steady and controlled pace during the running segments, especially in the segments where she has lost significant time compared to the average.
- Incorporating interval training and strength workouts specific to the HYROX race format will help Izabela improve her overall performance. This can include exercises such as sled pushes/pulls, burpees, sandbag lunges, and wall balls, which will help improve her strength and endurance in the race.
- Izabela should also consider working with a coach or trainer who specializes in HYROX training to provide personalized guidance and support in her training journey.

Similar Athletes
Rossi Amanda	2024 Sydney	01:34:06
Kimpen Suzy	2024 Stockholm	01:34:45
Basso Alessia	2024 Milan	01:34:28
Nortje Suane	2024 Cape Town	01:34:24
Martinez Viridiana	2022 Dallas	01:34:22
Avallone Alessandra	2024 Milan	01:34:10
Pearson Catherine	2022 Birmingham	01:34:51
Kallweit Maike	2022 Karlsruhe	01:34:05
Barlow Fiona	2022 Manchester	01:35:01
Happé Tamara	2024 Amsterdam	01:34:35

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