Zalewski Sebastian
Hyrox Result
Dive into this athlete’s performance at 2024 Poznan 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.
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 Zalewski 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 Zalewski 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 Zalewski 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 Zalewski 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
04:45.
Check the detail of the improvement plan below.
04:26
Potential Improvement
93.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance
Sebastian Zalewski has demonstrated a commendable performance in the 2024 Poznan HYROX race. His overall rank of 511 out of 774 athletes and his rank within his age group, 79 out of 130, places him within the top 66% and 60% respectively. However, the analysis of his overall performance reveals some opportunities for improvement. Primarily, his total running time and roxzone time were slower than average, indicating that he may need to focus on improving his overall running stamina and transition time. On the other hand, his strength training seems to be well above average, as evidenced by his faster-than-average times in strength-focused exercises such as the Ski Erg, Sled Push, Sled Pull, and Wall Balls.
Segments to Improve
- Total Running Time: Sebastian's total running time is slower than average indicating that improvement in this area could significantly enhance his overall performance. To improve running stamina, incorporating interval training into his routine could be beneficial. This could include alternating between high-intensity running and lower-intensity walking or jogging. Additionally, long slow distance (LSD) runs, where he maintains a steady, manageable pace for an extended period, could also be beneficial.
- Roxzone: Sebastian's Roxzone time is slower than average, suggesting he may be taking longer to recover or transition between exercises. Improving overall fitness can help reduce this time. High-intensity interval training (HIIT) could be incorporated into his routine to boost overall fitness and recovery time. Additionally, practicing transitions between different exercises could also help reduce this time.
- Burpees Broad Jump: Sebastian's time in this segment is slightly slower than average. To improve performance in this area, he could focus on exercises that strengthen the legs and core, such as squats, lunges, and planks. Furthermore, practicing the burpees broad jump movement specifically could help improve his form and efficiency in this exercise.
Race Strategies
Sebastian should consider implementing the following strategies during his race for better performance:
- Pace management: Given that Sebastian's performance in the early running segments was slower than average, it's crucial that he focuses on managing his pace more effectively. Starting too fast can lead to premature fatigue, while starting too slow can result in a time deficit that's hard to recover from. A balanced approach would be to start at a steady, manageable pace and gradually increase speed as the race progresses.
- Strength to running transition: As Sebastian's strength segments are generally better than his running, focusing on quickly transitioning from strength exercises to running could help improve his overall performance. This could include practicing the switch between these exercises during training.
- Recovery and endurance: Given the slower Roxzone time, Sebastian should focus on improving his recovery time between exercises. This could be achieved by incorporating more endurance and HIIT workouts into his training regime, which could also help improve his overall running time.
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
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