Dive into this athlete’s performance at 2024 Gdansk 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
247 similar athletes.
Performance Highlights
POL Men #140025 02:05:39
111th in
AG
| Top 23.5%
464th | Top 98.1%
+09:26
01:10:41
Run Total
+01:12
08:50
Avg. Lap
+03:02
08:56
Best Lap
-06:41
46:20
Workout Total
-00:50
05:47
Avg. Workout
-02:45
08:43
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 247 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 247 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Kozowski Micha'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 Kozowski Micha'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 247 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 Kozowski Micha'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 Kozowski Micha'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
14:50.
Check the detail of the improvement plan below.
Based on 247 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Micha Kozowski's performance in the 2024 Gdansk HYROX race presents a mixed bag of strengths and opportunities for improvement. Notably, his proficiency in strength-based challenges is evident, with impressive results in the Sled Push, Farmers Carry, and Sandbag Lunges. These segments underscore Micha's remarkable strength capacity and technique in handling weighted exercises. Conversely, Micha's total running time was significantly slower than average, indicating a pronounced disparity between his strength and endurance capabilities. His pacing strategy reveals he started the race at a considerably fast pace but was unable to maintain this, leading to progressively slower running segments. This pacing strategy suggests that while Micha has a solid foundation in strength exercises, his endurance, particularly in running, requires focused improvement. The analysis categorizes Micha as having a better predisposition towards strength rather than running, advocating for a more balanced training approach to elevate his overall performance.
Segments to Improve:
Total Running Time: Micha's running segments, particularly Running 2 through Running 7, were markedly slower than average. To enhance his running endurance and speed, Micha should incorporate interval training, tempo runs, and long, slow distance runs into his weekly training. Interval training can help improve his VO2 max, while tempo runs will build his lactate threshold, allowing him to sustain a faster pace for longer. Long runs will enhance his overall endurance, crucial for maintaining pace throughout the race.
Burpees Broad Jump: Although not the weakest, improvement in this area can significantly impact overall time. Focusing on plyometric exercises such as box jumps, squat jumps, and lunge jumps will help Micha develop the explosive power needed for more efficient broad jumps. Additionally, practicing burpees separately to improve technique and stamina, then combining them with broad jumps will ensure a smoother, faster execution during the race.
Wall Balls: Micha's performance in Wall Balls, while above average, offers room for improvement. Incorporating exercises that target shoulder strength and endurance, such as overhead presses, thrusters, and medicine ball slams, can enhance his ability to maintain pace. Practicing wall balls with varied weights and heights can also help Micha adapt to different fatigue levels and maintain form and efficiency throughout the set.
Race Strategies:
Pacing: Micha should focus on a more conservative start, aiming to distribute his energy more evenly across the race. Utilizing a pacing strategy that allows for gradual acceleration, particularly saving energy for the latter running segments, can help prevent the significant drop-off in pace observed in this race. Regularly training under race conditions, with running interspersed between strength exercises, can help Micha better understand and manage his pacing strategy.
Transitions (Roxzone): Despite Micha's relatively fast Roxzone times, there's still an opportunity to shave off crucial seconds by streamlining transitions. Practicing swift changes between running and exercises, focusing on reducing rest times, and refining the movement efficiency during transitions will contribute to better overall performance. Incorporating transition drills into training sessions, where Micha moves quickly from running to strength exercises, can mimic race conditions and improve his agility and efficiency in changing activities.
Endurance Training: Given Micha's strength orientation, incorporating more endurance-focused training into his regimen is essential. This could involve dedicated running days, focusing on different aspects of running training, and integrating endurance training with strength exercises to simulate race conditions more closely. Balancing strength and endurance training will help Micha become a more well-rounded athlete, capable of maintaining a competitive pace throughout the race.
By addressing these key areas for improvement with targeted training and strategic adjustments, Micha Kozowski has the potential to significantly enhance his HYROX race performance. A balanced focus on both strength and endurance aspects, coupled with strategic race pacing and efficient transitions, will be crucial in climbing the ranks in future races.