Dive into this athlete’s performance at 2023 Hamburg 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.
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 Kowalczyk Markus'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 Kowalczyk Markus'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 Kowalczyk Markus'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 Kowalczyk Markus'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 04:10. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 01:32 | 04:09 to 02:37 | 36.8% |
| Sled Pull | 01:23 | 05:52 to 04:29 | 33.2% |
| Wall Balls | 00:27 | 06:17 to 05:50 | 10.8% |
| Farmers Carry | 00:24 | 02:23 to 01:59 | 9.6% |
| Sandbag Lunges | 00:22 | 05:02 to 04:40 | 8.8% |
| Ski Erg | 00:01 | 04:21 to 04:20 | 0.4% |
| Rowing | 00:01 | 04:42 to 04:41 | 0.4% |
| Burpees Broad Jump | 00:00 | 04:18 to 04:18 | 0.0% |
| Run Total | 00:00 | 37:17 to 37:17 | 0.0% |
| Kowalczyk Markus | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:47 | 00:00 | 04:31 -00:44 | 00:00 +00:00 |
| Ski Erg | 04:21 | 03:47 | 04:24 -00:03 | 04:31 -00:44 |
| Running 2 | 04:01 | 08:08 | 04:52 -00:51 | 08:55 -00:47 |
| Sled Push | 04:09 | 12:09 | 02:51 +01:18 | 13:47 -01:38 |
| Running 3 | 05:00 | 16:18 | 05:17 -00:17 | 16:38 -00:20 |
| Sled Pull | 05:52 | 21:18 | 04:47 +01:05 | 21:55 -00:37 |
| Running 4 | 04:31 | 27:10 | 05:15 -00:44 | 26:42 +00:28 |
| Burpees Broad Jump | 04:18 | 31:41 | 05:05 -00:47 | 31:57 -00:16 |
| Running 5 | 04:46 | 35:59 | 05:25 -00:39 | 37:02 -01:03 |
| Rowing | 04:42 | 40:45 | 04:46 -00:04 | 42:27 -01:42 |
| Running 6 | 04:44 | 45:27 | 05:17 -00:33 | 47:13 -01:46 |
| Farmers Carry | 02:23 | 50:11 | 02:08 +00:15 | 52:30 -02:19 |
| Running 7 | 04:42 | 52:34 | 05:16 -00:34 | 54:38 -02:04 |
| Sandbag Lunges | 05:02 | 57:16 | 04:56 +00:06 | 59:54 -02:38 |
| Running 8 | 05:49 | 01:02:18 | 05:49 +00:00 | 01:04:50 -02:32 |
| Wall Balls | 06:17 | 01:08:07 | 06:17 +00:00 | 01:10:39 -02:32 |
| Roxzone | 09:13 | 01:23:29 | 06:33 +02:40 | 01:23:29 |
The Sled Push, with a time of 00:04:09, was 00:59 slower than the average. To improve in this segment, Markus should focus on building strength and power in his lower body. Exercises such as squats, deadlifts, and lunges can help improve his leg strength and explosiveness. Incorporating sled pushes into his training routine and gradually increasing the weight and distance can also help him improve in this area.
The Sled Pull, with a time of 00:05:52, was 00:44 slower than the average. To improve in this segment, Markus should focus on improving his upper body and grip strength. Exercises such as pull-ups, rows, and farmer's carries can help strengthen his upper body and grip. Incorporating specific grip strength exercises, such as using grip trainers or performing towel pull-ups, can also be beneficial. Additionally, practicing proper technique and form during the sled pull, focusing on using efficient pulling mechanics, can help improve his performance in this segment.
The Farmers Carry, with a time of 00:02:23, was 00:12 slower than the average. To improve in this segment, Markus should continue to focus on improving his grip strength and overall upper body strength. Incorporating exercises such as farmer's carries, kettlebell swings, and dead hangs can help improve his grip strength. Additionally, focusing on maintaining proper posture and engaging his core during the farmers carry can help improve his overall performance in this segment.
In terms of overall race strategy, Markus should prioritize efficient transitions between exercises to minimize time spent in the Roxzone. Practicing quick transitions during his training sessions and developing a plan for each exercise transition can help him save valuable time during the race.
Additionally, Markus should focus on maintaining proper form and technique during each exercise to maximize efficiency and minimize energy expenditure. This can be achieved through regular practice and incorporating specific drills and exercises that target the muscles and movements used in each exercise.
Overall, Markus Kowalczyk had a strong performance in the Hyrox race in Hamburg. By focusing on improving his overall fitness, strength, and transition times, he can continue to enhance his performance and achieve even better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Lehmann MarcAndré | 2024 Stuttgart | 01:23:17 | |
| Guigou Joel | 2024 Katowice | 01:23:23 | |
| Flegg Harry | 2024 Glasgow | 01:23:37 | |
| Brennand Lee | 2023 Dublin | 01:23:16 | |
| Trainer Dan | 2023 Madrid | 01:23:32 | |
| Bell Keegan | 2023 Los Angeles | 01:23:05 | |
| Rodriguez William | 2023 Malaga | 01:22:59 | |
| Chen Willi | 2022 Wien | 01:23:24 | |
| Shellard Daniel | 2024 Birmingham | 01:23:23 | |
| Hanselka Sebastian | 2024 Vienna - European Championship | 01:23:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Karlsruhe | 01:27:45 | |
| 2022 Amsterdam | 01:18:41 | |
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