Season 24/25 2024 Birmingham (4627) HYROX (4105) Men (2701) Sliczny Jon

Sliczny Jon Hyrox Result

Dive into this athlete’s performance at 2024 Birmingham 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

GBR GBR Flag Men 40-44 #145012 01:20:05 153rd in AG | Top 31.5% 930th | Top 34.4%
-01:29
38:45
Run Total
-00:10
04:51
Avg. Lap
-00:05
04:16
Best Lap
+00:18
34:04
Workout Total
+00:02
04:15
Avg. Workout
+01:10
07:19
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 Sliczny Jon'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 Sliczny Jon'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 Sliczny Jon'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 Sliczny Jon'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 02:40. Check the detail of the improvement plan below.

01:27 Potential Improvement 54.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Burpees Broad Jump 01:27 05:52 to 04:25 54.4%
Sled Pull 00:36 04:48 to 04:12 22.5%
Farmers Carry 00:18 02:10 to 01:52 11.3%
Sandbag Lunges 00:17 04:39 to 04:22 10.6%
Sled Push 00:02 02:28 to 02:26 1.3%
Ski Erg 00:00 04:14 to 04:14 0.0%
Rowing 00:00 04:31 to 04:31 0.0%
Wall Balls 00:00 05:22 to 05:22 0.0%
Run Total 00:00 38:45 to 38:45 0.0%

Splits Time

Sliczny Jon Perfect Race
Splits Total Average Total
Running 1 04:53 00:00 04:22 +00:31 00:00 +00:00
Ski Erg 04:14 04:53 04:21 -00:07 04:22 +00:31
Running 2 04:16 09:07 04:42 -00:26 08:43 +00:24
Sled Push 02:28 13:23 02:43 -00:15 13:25 -00:02
Running 3 04:25 15:51 05:06 -00:41 16:08 -00:17
Sled Pull 04:48 20:16 04:32 +00:16 21:14 -00:58
Running 4 04:45 25:04 05:04 -00:19 25:46 -00:42
Burpees Broad Jump 05:52 29:49 04:50 +01:02 30:50 -01:01
Running 5 05:10 35:41 05:13 -00:03 35:40 +00:01
Rowing 04:31 40:51 04:40 -00:09 40:53 -00:02
Running 6 05:01 45:22 05:06 -00:05 45:33 -00:11
Farmers Carry 02:10 50:23 02:02 +00:08 50:39 -00:16
Running 7 04:56 52:33 05:04 -00:08 52:41 -00:08
Sandbag Lunges 04:39 57:29 04:42 -00:03 57:45 -00:16
Running 8 05:22 01:02:08 05:33 -00:11 01:02:27 -00:19
Wall Balls 05:22 01:07:30 05:56 -00:34 01:08:00 -00:30
Roxzone 07:19 01:20:05 06:09 +01:10 01:20:05
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Jon Sliczny delivered a solid performance at the 2024 Birmingham HYROX event, finishing in the top 28% of all athletes and top 26% in his age group. His overall time was 01:20:05, which is commendable given the challenging nature of the event.

Jon showed a notable strength in running, with a total running time of 00:38:45, which is 01:40 faster than the average. His best running lap was 00:04:16, demonstrating his exceptional speed and endurance. However, there is a notable discrepancy in his splits. His first running segment was slower than average, suggesting a conservative start. However, he picked up the pace in subsequent runs, indicating a strong ability to maintain and increase speed as the race progressed.

Despite his strong running performance, Jon's overall time was compromised by slower-than-average transitions in the Roxzone. This suggests a need for better conditioning and transition strategies to improve overall performance.

Segments to Improve:

  • Roxzone: Jon spent 01:19 longer than average in the Roxzone. This could be due to fatigue, lack of efficient transition strategies, or both. To improve, Jon should incorporate high-intensity interval training (HIIT) into his routine to boost cardiovascular fitness and recovery rates. Practicing quick transitions between exercises can also help reduce time spent in the Roxzone.
  • Burpees Broad Jump: This was Jon's weakest segment, with a time 01:07 slower than average. To improve, Jon should focus on plyometric training to enhance lower body power and coordination. Exercises like box jumps, leap frogs, and single leg hops can be beneficial. Moreover, practicing burpees separately can help improve form and overall efficiency.
  • Sled Pull: Jon was 00:16 slower than average in this segment. Strength training, specifically targeting the back, glutes, and hamstrings can help improve performance. Deadlifts, cable pull throughs, and kettlebell swings are recommended exercises.
  • Sandbag Lunges: Jon was slightly slower than average in this segment. To improve, Jon should incorporate weighted lunges in his strength training routine, focusing on proper form and control to enhance muscular endurance.

Race Strategies:

Jon should consider implementing the following strategies during the race for better performance:

  • Pacing: While Jon managed to increase his pace after a slower first run, starting at a faster pace could potentially improve his overall time. Jon should work on a warm-up routine that prepares him to start the race at a competitive speed.
  • Strength Training: While Jon's running is strong, focusing more on strength training could help balance his performance and reduce time spent in strength-based segments.
  • Transitions: Working on efficient transitions between exercises can significantly reduce time spent in the Roxzone. Practicing quick transitions during training can help make them second nature during the race.
Similar Athletes
Van Der Harst Jeffrey 2024 Maastricht 01:19:53
Jakubiak Piotr 2024 Poznan 01:20:12
Cruzado Olmeda Javier 2024 Madrid 01:19:40
Marcos Muñoz Juan 2021 Madrid 01:20:01
Urbanek Nicholas 2024 New York 01:20:31
Andreatta Jarrod 2024 Melbourne 01:20:14
Graham Daniel 2024 Poznan 01:20:01
Schönemann Laurin 2023 Hamburg 01:19:55
Mol ErikJan 2024 Rotterdam 01:20:23
Kramer Stefan 2022 Hamburg 01:20:01

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