Season 23/24 2024 Katowice (743) HYROX (605) Men (430) Gawryluk Marcin

Gawryluk Marcin 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 35-39 #104024 01:23:14 43rd in AG | Top 40.6% 156th | Top 36.3%
+03:21
44:57
Run Total
+00:26
05:37
Avg. Lap
-01:03
03:24
Best Lap
-04:02
31:09
Workout Total
-00:30
03:53
Avg. Workout
+00:47
07:15
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 Gawryluk Marcin'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 Gawryluk Marcin'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 Gawryluk Marcin'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 Gawryluk Marcin'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 05:49. Check the detail of the improvement plan below.

04:18 Potential Improvement 73.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 04:18 44:57 to 40:39 73.9%
Farmers Carry 00:46 02:45 to 01:59 13.2%
Sled Push 00:35 03:11 to 02:36 10.0%
Ski Erg 00:05 04:25 to 04:20 1.4%
Rowing 00:05 04:45 to 04:40 1.4%
Sled Pull 00:00 03:06 to 03:06 0.0%
Burpees Broad Jump 00:00 03:38 to 03:38 0.0%
Sandbag Lunges 00:00 04:36 to 04:36 0.0%
Wall Balls 00:00 04:43 to 04:43 0.0%

Splits Time

Gawryluk Marcin Perfect Race
Splits Total Average Total
Running 1 03:24 00:00 04:30 -01:06 00:00 +00:00
Ski Erg 04:25 03:24 04:24 +00:01 04:30 -01:06
Running 2 04:27 07:49 04:52 -00:25 08:54 -01:05
Sled Push 03:11 12:16 02:52 +00:19 13:46 -01:30
Running 3 05:56 15:27 05:16 +00:40 16:38 -01:11
Sled Pull 03:06 21:23 04:47 -01:41 21:54 -00:31
Running 4 08:45 24:29 05:14 +03:31 26:41 -02:12
Burpees Broad Jump 03:38 33:14 05:03 -01:25 31:55 +01:19
Running 5 05:47 36:52 05:24 +00:23 36:58 -00:06
Rowing 04:45 42:39 04:45 +00:00 42:22 +00:17
Running 6 05:25 47:24 05:16 +00:09 47:07 +00:17
Farmers Carry 02:45 52:49 02:08 +00:37 52:23 +00:26
Running 7 05:03 55:34 05:15 -00:12 54:31 +01:03
Sandbag Lunges 04:36 01:00:37 04:55 -00:19 59:46 +00:51
Running 8 06:14 01:05:13 05:48 +00:26 01:04:41 +00:32
Wall Balls 04:43 01:11:27 06:17 -01:34 01:10:29 +00:58
Roxzone 07:15 01:23:14 06:28 +00:47 01:23:14
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Marcin Gawryluk's performance in the 2024 Katowice HYROX race places him solidly in the top quarter of athletes overall and within his age group, indicating a strong competitive ability. His overall time and rank reflect a well-prepared athlete who has both strength and endurance capabilities. However, a deeper analysis into his performance reveals a mixed profile with a stronger inclination towards strength-based challenges over pure running endurance. This is highlighted by his total running time being slower than average by 03:00, suggesting that while Marcin excels in strength-focused exercises, there is room for improvement in his running efficiency and endurance. His pacing in the first running segment was notably faster than average, which might have contributed to slower times in subsequent running segments, suggesting a need for better race pace strategy.

Segments to Improve:

  • Total Running Time: Marcin's overall running time is an area requiring significant attention. To improve, Marcin should consider incorporating interval training into his regimen, focusing on varying distances to enhance both speed and endurance. Sessions could include 400m repeats at a faster pace than his current average 1k time, with equal rest periods, gradually decreasing rest time as fitness improves. Additionally, long runs at a steady, moderate pace will help build endurance. Technique drills such as high knees, butt kicks, and strides should be performed twice a week to improve running form and efficiency.
  • Roxzone: The slower transition times suggest a need for Marcin to work on his overall fitness and efficiency in moving between exercises. Circuit training that mimics the race layout, practicing quick transitions between strength exercises and short runs, can be beneficial. Additionally, focusing on recovery techniques post-workout, including mobility work and active recovery sessions, will aid in faster recovery between exercises.
  • Farmers Carry: To improve his performance in the Farmers Carry, grip strength and core stability exercises are crucial. Marcin should incorporate farmers walks, dead hangs, and wrist curls into his routine. Core exercises such as planks, dead bugs, and Russian twists will improve his stability and ability to maintain posture under load. Progressive overload by gradually increasing the weight carried will also build endurance for this segment.
  • Sled Push: The slower time in the Sled Push indicates a need for stronger leg power and endurance. Squats, leg presses, and lunges with an emphasis on explosive power can help. Additionally, practicing the sled push with varying weights and distances will build specific strength and technique. Form corrections, focusing on maintaining a low center of gravity and driving through the legs, will improve efficiency.

Race Strategies:

  • Pacing: Marcin should aim for a more consistent pace throughout the race, avoiding going out too fast in the initial running segments. Utilizing a running watch to monitor pace in real-time and training to run by feel at his target race pace can help manage his energy better across the event.
  • Transitions: Improving transition times in the Roxzone can be achieved by practicing quick changes between exercises in training. Setting up a mini-circuit that mimics the race sequence, focusing on reducing rest time between exercises, will help Marcin become more efficient.
  • Strength Before Endurance: Given Marcin's strength in the strength-based segments, focusing on maintaining strength levels while improving endurance will yield the best performance improvements. Balancing training to not overly fatigue one aspect of fitness before working on another is crucial. For example, separating high-intensity running days and heavy strength training days can help prevent overtraining and improve recovery.
  • Nutrition and Recovery: Attention to nutrition, hydration, and recovery strategies will play a crucial role in improving both strength and endurance components. Integrating a balanced diet, with an emphasis on carbohydrates for endurance and protein for muscle repair, along with adequate hydration, will support training and recovery.

By addressing these areas with focused training and strategic adjustments, Marcin Gawryluk has the potential to significantly improve his performance in future HYROX races.

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
Similar Athletes
Hughes Joshua 2024 Amsterdam 01:23:22
Van Rooijen Roderick 2022 Amsterdam 01:23:39
Gorman Steve 2024 Manchester 01:22:59
Kiran Mahmut 2024 Hamburg 01:23:36
Goossens Reed 2023 Los Angeles 01:23:17
Malone Colin 2024 Dublin 01:23:28
Foulquier Philippe 2024 Malaga 01:23:41
Shephard Garry 2024 Glasgow 01:22:46
Thien Julian 2018 Essen 01:23:27
Tabel Gunnar 2024 Berlin 01:23:05

Measure Your Performance Against Top Athletes

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