Ficek Sebastian Hyrox Result

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.

Performance Highlights

POL POL Flag Men 45-49 #134001 01:42:22 32nd in AG | Top 88.9% 357th | Top 83.0%
+03:38
53:39
Run Total
+00:28
06:42
Avg. Lap
-00:28
04:41
Best Lap
-06:37
36:57
Workout Total
-00:49
04:37
Avg. Workout
+02:56
11:49
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 Ficek Sebastian'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 Ficek Sebastian'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 Ficek Sebastian'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 Ficek Sebastian'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 04:53. Check the detail of the improvement plan below.

04:49 Potential Improvement 98.6% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:49 53:39 to 48:50 98.6%
Sled Pull 00:04 06:01 to 05:57 1.4%
Ski Erg 00:00 04:22 to 04:22 0.0%
Sled Push 00:00 03:01 to 03:01 0.0%
Burpees Broad Jump 00:00 06:31 to 06:31 0.0%
Rowing 00:00 04:52 to 04:52 0.0%
Farmers Carry 00:00 02:19 to 02:19 0.0%
Sandbag Lunges 00:00 05:19 to 05:19 0.0%
Wall Balls 00:00 04:32 to 04:32 0.0%

Splits Time

Ficek Sebastian Perfect Race
Splits Total Average Total
Running 1 04:41 00:00 05:11 -00:30 00:00 +00:00
Ski Erg 04:22 04:41 04:41 -00:19 05:11 -00:30
Running 2 06:19 09:03 05:41 +00:38 09:52 -00:49
Sled Push 03:01 15:22 03:30 -00:29 15:33 -00:11
Running 3 06:51 18:23 06:16 +00:35 19:03 -00:40
Sled Pull 06:01 25:14 06:04 -00:03 25:19 -00:05
Running 4 06:54 31:15 06:15 +00:39 31:23 -00:08
Burpees Broad Jump 06:31 38:09 06:53 -00:22 37:38 +00:31
Running 5 06:52 44:40 06:30 +00:22 44:31 +00:09
Rowing 04:52 51:32 05:11 -00:19 51:01 +00:31
Running 6 07:06 56:24 06:19 +00:47 56:12 +00:12
Farmers Carry 02:19 01:03:30 02:36 -00:17 01:02:31 +00:59
Running 7 06:55 01:05:49 06:19 +00:36 01:05:07 +00:42
Sandbag Lunges 05:19 01:12:44 06:22 -01:03 01:11:26 +01:18
Running 8 08:04 01:18:03 07:24 +00:40 01:17:48 +00:15
Wall Balls 04:32 01:26:07 08:17 -03:45 01:25:12 +00:55
Roxzone 11:49 01:42:22 08:53 +02:56 01:42:22
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Sebastian Ficek's performance in the 2024 Katowice HYROX race positions him in the upper half of all competitors, showcasing notable strengths in strength-based exercises and a need for improvement in running and transition times. His overall time places him in the top 59% of all athletes and top 71% within his age group, indicating a competitive but improvable performance. His best performance was in Wall Balls, where he ranked in the 1st percentile, showing exceptional strength and technique in this exercise. However, his total running time was slower than average, suggesting that Sebastian has a more strength-oriented profile and should incorporate more running-focused training into his regimen. Furthermore, his pacing started strong but slowed considerably in subsequent running segments, indicating potential issues with endurance or pacing strategy.

Segments to Improve:

  • Running Segments & Total Running Time: Sebastian's running times, particularly from the second segment onwards, were consistently slower than average. To improve, Sebastian should focus on increasing his running endurance and speed. Interval training, such as 400m repeats with equal rest times, can be beneficial. Incorporating hill runs and tempo runs into his training can also improve his aerobic capacity and running efficiency. Plyometric exercises like jump squats and box jumps will enhance his power, potentially increasing his stride length and speed.
  • Roxzone (Transition Times): The extended time in transition zones indicates slower transitions or unnecessary rest. Improving overall fitness through circuit training that mimics race conditions (alternating between strength exercises and short, intense runs) can help. Practicing transitions, by setting up mock transition zones in training sessions, will also reduce these times. This not only improves physical readiness but also enhances mental preparation for the quick switch between exercises.
  • Sled Pull: Although slightly better than average, there's room for improvement. Focusing on building lower body strength through weightlifting (squats, deadlifts) and specific sled drag exercises will help. Technique adjustments, such as ensuring a consistent posture and powerful leg drive, can make significant differences.
  • Burpees Broad Jump: Already faster than average but still identified as an area for potential improvement. Plyometric training will be beneficial here, enhancing explosive power. Exercises like burpee variations, standing long jumps, and agility ladder drills will improve both the speed and efficiency of his burpees and broad jumps.

Race Strategies:

  • Effective Pacing: Sebastian started the race with a strong pace but slowed in later running segments. Implementing a more conservative start, focusing on maintaining a steady pace throughout, can help conserve energy for a stronger finish. Using a running watch to keep track of pace and setting specific lap times as goals during training can aid in developing a better sense of pacing.
  • Strength and Running Balance: Given Sebastian's strength-leaning profile, balancing his training between strength and running is crucial. A structured weekly training plan that equally focuses on both aspects, gradually increasing the running proportion as his endurance improves, will create a more well-rounded athlete.
  • Transitions Practice: Since transitions were a significant time loss, practicing quick switches between exercises can save precious seconds. Setting up simulations of the race environment during training sessions, with minimal rest between different types of workouts, can improve both physical and mental preparedness for race day.
  • Mental Preparation: Mental endurance is as crucial as physical endurance. Visualization techniques, where Sebastian imagines himself completing each segment efficiently and transitioning smoothly, can enhance performance. Mental resilience training, including pushing through tough parts of training sessions, will prepare him for the race's demands.

By focusing on these targeted improvements and implementing the suggested strategies, Sebastian Ficek can significantly enhance his performance in future HYROX races, capitalizing on his strengths and turning identified weaknesses into new areas of competence.

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
Hudson Darragh 2024 Hong Kong 01:41:54
Kennedy Max 2024 Brisbane 01:42:40
O'Brien Aidan 2024 Malaga 01:42:03
Loiseau David 2024 Paris 01:41:57
Jackson Tom 2024 Stockholm 01:42:48
Godschalk Willem 2022 Maastricht 01:42:19
Jeske Philipp 2019 Hannover 01:42:27
Malanche Alex 2024 Ciudad de Mexico 01:42:18
Beech Dale 2022 Manchester 01:42:08
Moret Hans 2023 Amsterdam 01:42:35

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