Season 24/25 2024 Poznan (1301) HYROX (1039) Men (774) Malinowski Rafał

Malinowski Rafał 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.

Performance Highlights

POL POL Flag Men 30-34 #104012 01:28:27 120th in AG | Top 65.9% 472nd | Top 61.0%
+02:13
46:09
Run Total
+00:17
05:46
Avg. Lap
+00:20
05:00
Best Lap
-02:47
34:38
Workout Total
-00:21
04:19
Avg. Workout
+00:37
07:45
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 Malinowski Rafał'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 Malinowski Rafał'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 Malinowski Rafał'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 Malinowski Rafał'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 04:10. Check the detail of the improvement plan below.

03:18 Potential Improvement 79.2% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:18 46:09 to 42:51 79.2%
Burpees Broad Jump 00:31 05:48 to 05:17 12.4%
Rowing 00:10 04:58 to 04:48 4.0%
Ski Erg 00:08 04:34 to 04:26 3.2%
Sled Pull 00:03 04:54 to 04:51 1.2%
Sled Push 00:00 02:36 to 02:36 0.0%
Farmers Carry 00:00 02:02 to 02:02 0.0%
Sandbag Lunges 00:00 04:23 to 04:23 0.0%
Wall Balls 00:00 05:23 to 05:23 0.0%

Splits Time

Malinowski Rafał Perfect Race
Splits Total Average Total
Running 1 05:29 00:00 04:43 +00:46 00:00 +00:00
Ski Erg 04:34 05:29 04:29 +00:05 04:43 +00:46
Running 2 05:00 10:03 05:05 -00:05 09:12 +00:51
Sled Push 02:36 15:03 02:59 -00:23 14:17 +00:46
Running 3 06:21 17:39 05:33 +00:48 17:16 +00:23
Sled Pull 04:54 24:00 05:06 -00:12 22:49 +01:11
Running 4 05:36 28:54 05:32 +00:04 27:55 +00:59
Burpees Broad Jump 05:48 34:30 05:36 +00:12 33:27 +01:03
Running 5 05:55 40:18 05:42 +00:13 39:03 +01:15
Rowing 04:58 46:13 04:52 +00:06 44:45 +01:28
Running 6 05:41 51:11 05:34 +00:07 49:37 +01:34
Farmers Carry 02:02 56:52 02:15 -00:13 55:11 +01:41
Running 7 05:39 58:54 05:33 +00:06 57:26 +01:28
Sandbag Lunges 04:23 01:04:33 05:21 -00:58 01:02:59 +01:34
Running 8 06:31 01:08:56 06:12 +00:19 01:08:20 +00:36
Wall Balls 05:23 01:15:27 06:47 -01:24 01:14:32 +00:55
Roxzone 07:45 01:28:27 07:08 +00:37 01:28:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Rafał Malinowski demonstrated a commendable performance in the 2024 Poznan HYROX event. He finished 472nd overall and 120th in his age group, placing him in the top 60% and 65% respectively. His overall time was 01:28:27, with a total running time of 00:46:09. While he was slower than average in his total running time by 2 minutes and 2 seconds, Rafał's best running lap was completed in a solid 5 minutes.

From an overall perspective, Rafał seems to have a hybrid profile, performing well in strength-based tasks such as the sled push and farmers carry while also maintaining a respectable pace in the running segments. However, there is noticeable variability in his running times, suggesting that pacing may be an area to focus on for future improvement. Rafał's roxzone time was slower than average, indicating a need for improved transition times and overall fitness.

Segments to Improve:

  • Run Total: Rafał's total run time was slower than the average, indicating a need for improved endurance and speed. Implementing interval training, such as sprints and hill repeats, can boost both aerobic and anaerobic fitness. Increasing weekly mileage gradually will also help build endurance. Speed work sessions, such as tempo runs and fartlek runs, can help improve pace. Additionally, strength training, particularly lower body and core, can improve running efficiency.
  • Roxzone: The slower Roxzone time suggests transitions and overall fitness need improvement. Incorporating high-intensity interval training (HIIT) can boost fitness levels and improve recovery times between exercises. Practicing transitions between exercises can help reduce downtime and increase efficiency during the race.
  • Burpees Broad Jump: Rafał's time in this segment was slower than average. Including plyometric exercises such as box jumps and jump squats in his routine can help improve explosive strength. Practicing the burpee broad jump form can also lead to more efficient movement and better times.
  • Sled Pull: Despite being faster than average in this segment, there is room for improvement. Strengthening the back, hips, and legs through exercises like deadlifts, squats, and lunges can improve performance in the sled pull. Practicing the movement with a weighted sled can also help.

Race Strategies:

To improve in future races, Rafał should consider the following strategies:

  • Focus on maintaining a consistent pace throughout the running segments to prevent burnout and ensure stamina for the entire race. This can be achieved by training with a heart rate monitor to keep effort levels steady.
  • Practice transitions between exercises to reduce downtime. This can be incorporated into regular training sessions, moving swiftly from one exercise to the next.
  • Consider implementing a race day warm-up routine to prepare the body for the intense exercise ahead. This might include light cardio, dynamic stretches, and a few minutes of exercise-specific movements.
  • Ensure proper nutrition and hydration before and during the race to maintain energy levels and prevent fatigue.

With targeted training and strategic adjustments, Rafał is well-positioned to improve his performance in future HYROX events.

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
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Pangaud Pierrick 2023 Paris 01:28:28
Dunsmore Ian 2024 Madrid 01:28:20
Percival Alex 2024 Rimini 01:28:24
VernonStroud Matthew 2024 Glasgow 01:28:45
Bills Jon 2024 Hamburg 01:28:17
Murray Ian 2024 Madrid 01:28:31
Pink Antony 2024 London 01:28:32

Measure Your Performance Against Top Athletes

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