Wdowiak Daniel 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 25-29 #134018 01:31:17 41st in AG | Top 61.2% 259th | Top 60.2%
+02:20
47:27
Run Total
+00:18
05:56
Avg. Lap
-00:25
04:22
Best Lap
-04:25
34:15
Workout Total
-00:34
04:16
Avg. Workout
+02:06
09:39
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 Wdowiak Daniel'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 Wdowiak Daniel'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 Wdowiak Daniel'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 Wdowiak Daniel'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 04:13. Check the detail of the improvement plan below.

03:21 Potential Improvement 79.4% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:21 47:27 to 44:06 79.4%
Sled Push 00:32 03:30 to 02:58 12.6%
Rowing 00:10 05:02 to 04:52 4.0%
Sled Pull 00:09 05:13 to 05:04 3.6%
Farmers Carry 00:01 02:14 to 02:13 0.4%
Ski Erg 00:00 04:26 to 04:26 0.0%
Burpees Broad Jump 00:00 02:33 to 02:33 0.0%
Sandbag Lunges 00:00 04:35 to 04:35 0.0%
Wall Balls 00:00 06:42 to 06:42 0.0%

Splits Time

Wdowiak Daniel Perfect Race
Splits Total Average Total
Running 1 04:22 00:00 04:48 -00:26 00:00 +00:00
Ski Erg 04:26 04:22 04:32 -00:06 04:48 -00:26
Running 2 05:41 08:48 05:13 +00:28 09:20 -00:32
Sled Push 03:30 14:29 03:05 +00:25 14:33 -00:04
Running 3 06:08 17:59 05:42 +00:26 17:38 +00:21
Sled Pull 05:13 24:07 05:17 -00:04 23:20 +00:47
Running 4 05:42 29:20 05:40 +00:02 28:37 +00:43
Burpees Broad Jump 02:33 35:02 05:53 -03:20 34:17 +00:45
Running 5 06:14 37:35 05:53 +00:21 40:10 -02:35
Rowing 05:02 43:49 04:56 +00:06 46:03 -02:14
Running 6 06:48 48:51 05:42 +01:06 50:59 -02:08
Farmers Carry 02:14 55:39 02:19 -00:05 56:41 -01:02
Running 7 05:53 57:53 05:41 +00:12 59:00 -01:07
Sandbag Lunges 04:35 01:03:46 05:31 -00:56 01:04:41 -00:55
Running 8 06:42 01:08:21 06:25 +00:17 01:10:12 -01:51
Wall Balls 06:42 01:15:03 07:07 -00:25 01:16:37 -01:34
Roxzone 09:39 01:31:17 07:33 +02:06 01:31:17
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Daniel Wdowiak's performance in the 2024 Katowice HYROX race places him in the top 42% overall and top 41% within his age group, which is commendable considering the competitive field of 605 athletes. His standout areas were the Burpees Broad Jump and the Sandbag Lunges, where he significantly outperformed the average. However, his total running time was 01:55 slower than average, indicating a potential area for improvement. Daniel's pacing at the start was strong, as evidenced by a faster first running lap, but it seems he may have started too fast, which could have impacted his consistency in later segments. His performance suggests a more hybrid profile, balancing between strength and endurance, but with a tilt towards needing improvement in running endurance.

Segments to Improve:

  • Run Total: To improve running endurance, Daniel should incorporate interval training into his routine. High-intensity intervals (HIIT) on the treadmill or track, combined with long, slow-distance runs (LSD) will increase both his aerobic and anaerobic capacities. Fartlek training, which blends continuous training with interval training, can also be beneficial for improving pacing and endurance.
  • Roxzone: The Roxzone time suggests slower transitions and possibly a need for enhanced overall fitness. To improve, Daniel should focus on metabolic conditioning workouts that mimic the fast-paced transitions of a HYROX race. Incorporating exercises like box jumps, kettlebell swings, and high knees in between strength exercises can help reduce transition times and improve metabolic endurance.
  • Sled Push: For a stronger sled push, leg and core strength are crucial. Squats, lunges, and deadlifts will build leg muscle, while planks and Russian twists will strengthen the core. Specific sled push drills, such as varying the weight and speed, can also directly improve performance in this segment.
  • Wall Balls: To enhance wall ball efficiency, focusing on squat depth and throwing technique is key. Wall ball target practice, squat thrusters, and medicine ball cleans will build the necessary strength and coordination. Practicing wall balls in a fatigued state can also simulate race conditions and improve performance under stress.

Race Strategies:

  • Start Pace: Daniel should aim for a more conservative start to prevent early burnout. By pacing himself more evenly across the initial running segments, he can conserve energy for a stronger finish in the latter stages of the race.
  • Transition Efficiency: Reducing time in the Roxzone requires not just physical conditioning but also strategy. Practicing quick transitions between exercises at home or in the gym can improve efficiency. Setting up a mock race course to simulate the transitions between running and strength exercises can also be beneficial.
  • Strength Endurance: Given the contrast between his running and strength performances, incorporating more compound movements and circuit training into his routine will build the endurance needed for both running and strength segments. Balancing his training between these areas will help develop a more well-rounded athletic profile.
  • Mental Toughness: Mental resilience can be as crucial as physical endurance in a race like HYROX. Visualization techniques, setting small, achievable goals during the race, and positive self-talk can help Daniel push through tough segments and maintain a strong pace throughout the race.

By focusing on these tailored training strategies and race techniques, Daniel Wdowiak has a strong opportunity to elevate his performance in future HYROX races, balancing out his strengths and weaknesses to become a more competitive athlete in his category.

Similar Athletes
Laycock Jon 2024 Birmingham 01:31:02
Tourneret Romain 2024 London 01:30:47
Nuota Peter 2023 Stockholm 01:31:40
Mcintosh Tim 2024 Melbourne 01:31:13
Davies Duncan 2023 London 01:30:49
Gambert Jimmy 2024 Bordeaux 01:31:04
Tille Gabriel 2023 Milan 01:30:58
Rodríguez Menicucci Pedro Gabriel 2024 Madrid 01:31:07
Oliver Paul 2024 Manchester 01:31:13
Oliver Matthew 2023 Dubai 01:31:29

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