Dive into this athlete’s performance at 2024 Manchester 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
913 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 913 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 913 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Lewicki Rafal'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 Lewicki Rafal'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 913 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 Lewicki Rafal'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 Lewicki Rafal'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
08:44.
Check the detail of the improvement plan below.
Based on 913 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
The athlete Rafal Lewicki, part of the HYROX 40-44 age group, showcased a commendable performance at the 2024 Manchester event. Ranked in the top 92% of his age group, Rafal showed considerable strength in certain aspects while indicating room for improvement in others. His overall time was 01:47:14, with a total running time of 00:55:05, which was 02:51 slower than the average. Despite this, Rafal was able to achieve his best running lap at 00:05:20.
It is evident that Rafal has a stronger profile in strength-based activities, as his total running time was slower than average. This is reinforced by his faster-than-average times in strength-intensive tasks such as the Ski Erg, Sled Push, Sled Pull, and Farmers Carry. However, his pacing may need some attention, as Rafal started the race much faster than the average competitor, which could have led to fatigue affecting his performance in the later stages of the race.
Segments to Improve:
Run Total: Rafal's total running time was slower than the average competitor's. To improve this, Rafal could incorporate interval training into his routine, alternating between high-intensity and low-intensity running. Techniques like Fartlek training, which merges continuous and interval training, could also be beneficial. Additionally, incorporating hill runs can significantly improve stamina and leg strength.
Burpees Broad Jump: Rafal was significantly slower than the average in this segment. To improve this, he could practice more explosive movements, focusing on the strength and coordination of the lower body. Specific exercises could include box jumps, squat jumps, and practicing the burpees broad jump itself.
Sandbag Lunges: Rafal was slower than average in this segment, indicating a need for improvement in lower body strength and endurance. Incorporating more lunges, squats, and deadlifts into his strength training routine could help improve his performance here. Training with a sandbag can also more closely replicate the conditions of the race.
Wall Balls: Although Rafal was faster than average in this segment, there is still room for improvement. Working on his form, such as squat depth and throw technique, can enhance his speed and efficiency in this task. Exercises that strengthen the shoulders and legs, like overhead presses and squats, may also be beneficial.
Race Strategies:
Considering Rafal's performance, there are several strategies that could enhance his performance in future races. First, managing his pacing from the beginning of the race is crucial to ensure he doesn't exhaust himself in the early stages. Starting at a steady pace and gradually increasing can help maintain his stamina throughout the race.
Additionally, focusing on efficient transitions between exercises can save valuable time. This may involve training specifically on transitioning from one exercise to the next, and ensuring he is well-rested and sufficiently hydrated before the race. Finally, given his strength in strength-based tasks, focusing on improving his running and specific weaknesses can help balance his overall performance and potentially improve his ranking.
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