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.
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 Zdrzenicka Beata'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 Zdrzenicka Beata'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 Zdrzenicka Beata'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 Zdrzenicka Beata'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
03:38.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Women
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Beata Zdrzenicka showcased a commendable performance in the 2024 Gdansk Hyrox race, finishing in the top 13% of 662 athletes overall and landing in the top 10% within her age group. Her total running time was 02:14 faster than average, indicating a strong runner profile. However, her performance in the roxzone and certain strength-related segments suggests a need for balanced training focusing on both endurance and strength aspects. Beata started the race significantly faster than average, which might have impacted her energy reserves for the later stages of the race.
Segments to Improve:
Sled Pull: To improve the sled pull time, Beata should focus on increasing her lower body strength and power. Exercises like deadlifts, squats, and sled drags can significantly improve performance in this area. Additionally, practicing the actual sled pull with varying weights can help adapt her technique and increase efficiency under race conditions.
Roxzone: The slower roxzone time suggests a need for improved overall fitness and faster transition times. Interval training that mimics the race's structure, alternating between high-intensity exercises and short recovery periods, can enhance her ability to recover quicker. Practicing transitions between different exercises can also reduce roxzone time.
Rowing: To cut down on rowing time, focusing on technique and endurance is key. Incorporating rowing intervals into training, with an emphasis on maintaining a consistent stroke rate and power, can lead to improvements. Core strengthening exercises will also support better posture and power transfer during rowing.
Sandbag Lunges: This segment requires both strength and stability. Incorporating lunges with various weights, step-ups, and stability exercises such as single-leg deadlifts can enhance performance. It’s crucial to focus on form to ensure efficient movement during the race.
Wall Balls and Ski Erg: For these segments, high-intensity interval training (HIIT) focusing on these specific movements can be beneficial. Practicing wall balls with a focus on squat depth and accuracy, coupled with ski erg intervals focusing on arm strength and endurance, will help improve times.
Farmers Carry: Grip strength and core stability are crucial for this segment. Exercises such as farmer's walks, dead hangs, and planks can enhance performance. It's also beneficial to practice carrying heavy objects over distance to mimic race conditions.
Race Strategies:
Pacing: Given Beata’s strong start, adopting a more conservative pace at the beginning could help preserve energy for stronger performances in the strength-focused segments and maintain a faster pace in the latter running segments.
Strength and Endurance Balance: Incorporating more cross-training focusing on both strength and endurance can create a more balanced athlete profile. This includes combining running with strength and conditioning workouts throughout the training cycle.
Transitions: Practicing quick transitions between exercises during training sessions can decrease roxzone time. Simulating race day conditions, including setup and equipment changes, can improve efficiency.
Recovery: Integrating active recovery and flexibility workouts into her regimen will support faster recovery between intense training sessions and improve overall performance. Techniques such as yoga, foam rolling, and stretching are vital.
By focusing on these specific areas of improvement and implementing the suggested training strategies, Beata Zdrzenicka can enhance her performance in future Hyrox races, potentially achieving even higher placements both overall and within her age group.
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 Women