Dive into this athlete’s performance at 2024 Paris 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 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 Jablonski Dirk'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 Jablonski Dirk'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 Jablonski Dirk'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 Jablonski Dirk'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
03:27.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Dirk Jablonski, in the 2024 Paris HYROX race, demonstrated commendable performance, especially considering his top 73% ranking among 1579 athletes. His total running time was 00:46:40, which is 00:49 faster than the average, indicating a strong runner's profile. His best running lap was completed in 00:05:28, which shows that he can maintain a fast pace. However, there's room for improvement, particularly in his pacing and strength-based activities.
Segments to Improve:
1. Burpees Broad Jump:
Dirk's time in this segment was significantly slower than the average. To improve, Dirk could incorporate plyometric exercises into his training regimen. These would enhance his explosive strength and aid in performing quicker broad jumps.
Drills such as box jumps, squat jumps, and skater jumps would be helpful. Also, practicing burpees separately would help increase his stamina and speed in this segment.
2. Sandbag Lunges:
Dirk performed slower than average in this segment. To improve, he should focus on enhancing his lower body strength with exercises such as squats, lunges, and deadlifts. Incorporating sandbag training into these exercises will help replicate the race conditions.
Practicing the transition between running and lunges with the sandbag will also be beneficial to improve his efficiency during the race.
3. Wall Balls:
Although Dirk's performance in this segment was only slightly slower than average, there is still room for improvement. Wall ball exercises are a mix of strength and cardio, so including kettlebell swings and thrusters in his training will help improve his performance.
Focusing on the technique of the throw can also save energy and time. Dirk should ensure he is using his legs to drive the movement and his arms to guide the ball.
Race Strategies:
Dirk needs to focus on his pacing throughout the race. Starting too fast can lead to early fatigue, affecting his performance in later segments. Dirk should aim for a steady pace, especially in the initial running segments, to conserve energy for the strength-based exercises.
He should also work on reducing his transition times in the Roxzone. This can be achieved by practicing the transition movements and strategizing the most efficient way to move between exercises. Having a plan before the race can help Dirk save valuable seconds during these transitions.
Lastly, Dirk should prioritize recovery and nutrition leading up to the race. This will ensure he is in the best condition possible on race day.