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.
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 Stachowicz Pawel'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 Stachowicz Pawel'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 Stachowicz Pawel'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 Stachowicz Pawel'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
04:51.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Pawel Stachowicz showed a commendable performance in the 2024 Katowice HYROX race, finishing in the top 22% of all athletes and the top 25% within his age group. His overall time was 01:21:51, with a total running time of 00:42:26, which is slightly slower than the average. This indicates Pawel has a balanced profile, leaning slightly more towards strength exercises than running. His performance in the Sled Push, Burpees Broad Jump, Farmers Carry, and Wall Balls was notably strong, showing his prowess in strength-based tasks. However, his pacing started too fast in the initial running segment, which might have contributed to slower times in subsequent running segments and strength exercises like the Sled Pull and Sandbag Lunges. Additionally, his Roxzone time suggests room for improvement in overall fitness and transition efficiency.
Segments to Improve:
Sled Pull: To improve the Sled Pull time, Pawel should focus on increasing his lower body strength and endurance. Specific exercises like deadlifts, kettlebell swings, and weighted sled drags can mimic the movement and resistance faced during the sled pull. Incorporating interval training with high resistance can also help build the necessary endurance for this segment.
Sandbag Lunges: For better performance in Sandbag Lunges, Pawel must enhance his leg strength and stability. Bulgarian split squats, lunges with weight (progressing to sandbag to simulate race conditions), and core strengthening exercises (planks, Russian twists) will build the required muscular endurance and balance.
Roxzone: Improving Roxzone times requires Pawel to focus on reducing transition times and boosting overall fitness. Transition drills, where Pawel practices quickly moving from one exercise to the next, can be beneficial. High-intensity interval training (HIIT) sessions should be incorporated to enhance his cardiovascular fitness, allowing for faster recovery between exercises.
Race Strategies:
Start Conservatively: Pawel should consider starting the race at a more conservative pace to conserve energy for later segments. By managing his initial running pace, he can prevent early fatigue and maintain a stronger performance throughout the race.
Focus on Technique: In strength segments, focusing on proper technique can conserve energy and improve efficiency. For instance, optimizing body positioning and leverage in the Sled Pull and Sandbag Lunges can reduce the exertion required, leading to better times and less fatigue.
Transitions Practice: Practicing transitions between different exercises can significantly reduce Roxzone times. Setting up a circuit that mimics the race's structure and working on moving swiftly and efficiently between exercises can help Pawel save valuable seconds.
Endurance and Strength Balance: Given Pawel's slightly slower total running time, incorporating more running-focused workouts, especially long runs and interval training, can help balance his performance. However, maintaining a strong emphasis on strength training will ensure he does not lose his advantage in those segments.
By focusing on these targeted areas for improvement and implementing the suggested strategies, Pawel Stachowicz can expect to see significant enhancements in his future HYROX race performances.