Koral Jakub Hyrox Result

Dive into this athlete’s performance at 2024 Gdansk 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 #123006 01:22:00 44th in AG | Top 9.3% 188th | Top 39.7%
+03:59
45:02
Run Total
+00:31
05:38
Avg. Lap
+00:57
05:22
Best Lap
-03:43
30:57
Workout Total
-00:28
03:52
Avg. Workout
-00:15
06:04
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 Koral Jakub'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 Koral Jakub'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 Koral Jakub'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 Koral Jakub'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 06:22. Check the detail of the improvement plan below.

05:04 Potential Improvement 79.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 05:04 45:02 to 39:58 79.6%
Sandbag Lunges 00:55 05:26 to 04:31 14.4%
Sled Pull 00:23 04:44 to 04:21 6.0%
Ski Erg 00:00 04:09 to 04:09 0.0%
Sled Push 00:00 02:14 to 02:14 0.0%
Burpees Broad Jump 00:00 03:47 to 03:47 0.0%
Rowing 00:00 04:12 to 04:12 0.0%
Farmers Carry 00:00 01:31 to 01:31 0.0%
Wall Balls 00:00 04:54 to 04:54 0.0%

Splits Time

Koral Jakub Perfect Race
Splits Total Average Total
Running 1 03:53 00:00 04:29 -00:36 00:00 +00:00
Ski Erg 04:09 03:53 04:23 -00:14 04:29 -00:36
Running 2 05:22 08:02 04:48 +00:34 08:52 -00:50
Sled Push 02:14 13:24 02:46 -00:32 13:40 -00:16
Running 3 05:43 15:38 05:12 +00:31 16:26 -00:48
Sled Pull 04:44 21:21 04:41 +00:03 21:38 -00:17
Running 4 05:46 26:05 05:09 +00:37 26:19 -00:14
Burpees Broad Jump 03:47 31:51 04:59 -01:12 31:28 +00:23
Running 5 06:02 35:38 05:19 +00:43 36:27 -00:49
Rowing 04:12 41:40 04:44 -00:32 41:46 -00:06
Running 6 06:10 45:52 05:12 +00:58 46:30 -00:38
Farmers Carry 01:31 52:02 02:07 -00:36 51:42 +00:20
Running 7 06:14 53:33 05:10 +01:04 53:49 -00:16
Sandbag Lunges 05:26 59:47 04:51 +00:35 58:59 +00:48
Running 8 05:57 01:05:13 05:42 +00:15 01:03:50 +01:23
Wall Balls 04:54 01:11:10 06:09 -01:15 01:09:32 +01:38
Roxzone 06:04 01:22:00 06:19 -00:15 01:22:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jakub Koral showcased a commendable performance in the 2024 Gdansk HYROX, landing in the top 30% of his age group and the top 28% overall among 662 athletes. His overall time was impressive, but a deeper analysis reveals specific areas for improvement. Jakub seems to have a strong foundation in strength-based exercises, as evidenced by his faster-than-average performances in the Ski Erg, Sled Push, Burpees Broad Jump, Rowing, Farmers Carry, and Wall Balls segments. However, his total running time was 03:34 slower than average, indicating a potential weakness in endurance or pacing. The initial running segment was significantly faster than average, suggesting that Jakub may have started the race too quickly, leading to slower times in subsequent running segments. This pacing strategy could have contributed to his overall slower running performance. Jakub appears to have a hybrid profile with a leaning towards strength exercises but would benefit from a stronger focus on running endurance and pacing strategies.

Segments to Improve:

  • Total Running Time: Jakub's total running time indicates a need for improved running endurance and better pacing. Specific drills like interval training, tempo runs, and long-distance runs should be incorporated into his training. Interval training can help improve speed and cardiovascular capacity, while tempo runs will teach pacing and endurance. Long-distance runs, gradually increasing in length, will build overall endurance.
  • Sandbag Lunges: Although Jakub performed well in strength exercises, his slower time in Sandbag Lunges suggests a need for improved lower body strength and endurance. Incorporating exercises like weighted squats, lunges, and step-ups will build the necessary muscle groups. Also, practicing lunges with progressively heavier weights can mimic race conditions more closely.
  • Roxzone: The slightly faster Roxzone time suggests that while Jakub managed transitions reasonably well, there's room for improvement in minimizing rest and optimizing transition speed. Practicing quick transitions between running and strength exercises in training can help reduce Roxzone time.
  • Sled Pull: To improve in the Sled Pull segment, Jakub should focus on building his pulling strength and improving his technique. Exercises like deadlifts, rows, and pull-ups will strengthen the required muscle groups. Practicing with a sled or resistance bands can also help improve technique and build specific strength.

Race Strategies:

  • Start Conservatively: To avoid burning out, Jakub should start the race at a conservative pace, especially during the first running segment. This strategy will help conserve energy for later stages of the race and prevent significant time drops in subsequent running segments.
  • Focus on Pacing: Developing a strong sense of pacing will be crucial. Using a running watch with a pacing feature can help Jakub maintain an even pace throughout the race. Training should include exercises that mimic race-day intensity and pacing to build a natural rhythm.
  • Strength and Endurance Balance: Given Jakub's strength in specific exercises, maintaining a balance between strength training and endurance work will be vital. Including cross-training activities like cycling or swimming can also enhance cardiovascular endurance without the impact of additional running.
  • Transition Efficiency: Reducing transition times can lead to overall time improvements. Practicing specific exercise-to-running transitions during training will help Jakub minimize rest times and improve his Roxzone performance.
  • Recovery and Nutrition: Proper recovery and nutrition strategies will support Jakub's training and race day performance. Focusing on post-workout recovery, including stretching, hydration, and nutrition, will aid in muscle repair and preparation for the next training session or race.

By focusing on these areas, Jakub Koral can transform his already impressive performance into an even more competitive one, optimizing his strengths and improving upon his weaknesses for future HYROX races.

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
Hyde Ryan 2024 Madrid 01:21:48
De Nooy Wolf 2024 Rotterdam 01:22:18
Moorhouse Jack 2024 Dublin 01:21:51
Baillie Mark 2024 Paris 01:22:08
Kirschfink Thomas 2024 Hamburg 01:22:07
Pan Jingwei 2024 Singapore National Stadium 01:22:27
Talbot Ross 2023 Dallas 01:21:51
Giger Pascal 2024 Karlsruhe 01:22:02
Mundie Paul 2024 Glasgow 01:22:09
Cooper Dallas 2024 Dublin 01:22:01

Measure Your Performance Against Top Athletes

Other Results from this athlete
2023 Warschau 01:20:19
2024 Katowice 01:26:20
2023 Barcelona 01:19:00
2024 Rimini 01:19:30

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