Dive into this athlete’s performance at 2022 London 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 508 similar athletes.
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.
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.
This section showcases the entire Nebesniak Ewhen'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 Nebesniak Ewhen's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
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 Nebesniak Ewhen'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.
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 Nebesniak Ewhen'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 05:45. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 03:27 | 57:02 to 53:35 | 60.0% |
| Wall Balls | 01:00 | 10:30 to 09:30 | 17.4% |
| Sled Push | 00:53 | 04:54 to 04:01 | 15.4% |
| Farmers Carry | 00:21 | 03:17 to 02:56 | 6.1% |
| Rowing | 00:04 | 05:29 to 05:25 | 1.2% |
| Ski Erg | 00:00 | 04:41 to 04:41 | 0.0% |
| Sled Pull | 00:00 | 05:13 to 05:13 | 0.0% |
| Burpees Broad Jump | 00:00 | 07:37 to 07:37 | 0.0% |
| Sandbag Lunges | 00:00 | 05:43 to 05:43 | 0.0% |
| Nebesniak Ewhen | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:49 | 00:00 | 05:36 +00:13 | 00:00 +00:00 |
| Ski Erg | 04:41 | 05:49 | 04:53 -00:12 | 05:36 +00:13 |
| Running 2 | 06:10 | 10:30 | 06:12 -00:02 | 10:29 +00:01 |
| Sled Push | 04:54 | 16:40 | 04:00 +00:54 | 16:41 -00:01 |
| Running 3 | 06:32 | 21:34 | 06:54 -00:22 | 20:41 +00:53 |
| Sled Pull | 05:13 | 28:06 | 06:59 -01:46 | 27:35 +00:31 |
| Running 4 | 07:08 | 33:19 | 06:53 +00:15 | 34:34 -01:15 |
| Burpees Broad Jump | 07:37 | 40:27 | 08:06 -00:29 | 41:27 -01:00 |
| Running 5 | 07:26 | 48:04 | 07:18 +00:08 | 49:33 -01:29 |
| Rowing | 05:29 | 55:30 | 05:28 +00:01 | 56:51 -01:21 |
| Running 6 | 07:31 | 01:00:59 | 07:03 +00:28 | 01:02:19 -01:20 |
| Farmers Carry | 03:17 | 01:08:30 | 02:51 +00:26 | 01:09:22 -00:52 |
| Running 7 | 07:14 | 01:11:47 | 07:02 +00:12 | 01:12:13 -00:26 |
| Sandbag Lunges | 05:43 | 01:19:01 | 07:30 -01:47 | 01:19:15 -00:14 |
| Running 8 | 09:14 | 01:24:44 | 08:48 +00:26 | 01:26:45 -02:01 |
| Wall Balls | 10:30 | 01:33:58 | 09:47 +00:43 | 01:35:33 -01:35 |
| Roxzone | 11:38 | 01:55:59 | 10:39 +00:59 | 01:55:59 |
To improve in the Run Total, Running 1, Best Lap, Running 6, Running 8, Running 4, Running 7, and Running 5, Nebesniak should prioritize his running training. Incorporating interval training, tempo runs, and hill repeats into his routine can help improve his running speed and endurance. Additionally, focusing on proper running form, such as maintaining a tall posture, engaging the core, and landing with a midfoot strike, can also enhance his running performance.
For the Roxzone segment, Nebesniak should work on improving his overall fitness and transition time. Incorporating high-intensity interval training (HIIT) workouts, such as circuit training or Tabata-style workouts, can help improve his cardiovascular fitness, muscular endurance, and agility. Additionally, practicing smooth and efficient transitions between exercises during training can help reduce the time spent in the Roxzone during the race.
To enhance his performance in the Wall Balls segment, Nebesniak should focus on increasing his upper body and lower body strength. Exercises such as squats, lunges, deadlifts, and shoulder presses can help improve his overall strength and power. Additionally, incorporating wall ball exercises into his training routine, gradually increasing the weight of the ball, can help him become more efficient in this segment.
In the Farmers Carry and Sled Push segments, Nebesniak should work on improving his strength and power. Exercises such as farmer's carries, sled pushes, and weighted lunges can help improve his grip strength, core stability, and lower body strength. Additionally, incorporating exercises that target the specific muscles used in these segments, such as forearm and shoulder exercises, can further enhance his performance.
In addition, Nebesniak should strategize his transitions between exercises in the Roxzone to minimize time spent in this segment. Practicing smooth and efficient transitions during training can help him save valuable time during the race.
Furthermore, he should consider breaking down the Wall Balls and Burpees Broad Jump segments into smaller sets with short rest periods in between. This approach can help prevent fatigue and maintain a more consistent pace throughout these challenging segments.
Overall, by focusing on improving his running speed and endurance, enhancing his overall fitness and transition time, and targeting specific areas for strength and power development, Nebesniak can enhance his performance in future HYROX races.
| Similar Athletes | |||
|---|---|---|---|
| Rajagopalan Ranga | 2024 Singapore National Stadium | 01:55:32 | |
| Penman Jon | 2024 London | 01:56:27 | |
| Kowalke Tim | 2022 Hamburg | 01:56:26 | |
| Fitzpatrick Eoin | 2024 Paris | 01:55:54 | |
| Vanhaecke Gaetan | 2024 Paris | 01:56:06 | |
| Tümay Salman | 2024 Berlin | 01:56:24 | |
| Soo Ming Jin | 2023 Singapore | 01:55:58 | |
| Russell Matt | 2024 Hamburg | 01:55:52 | |
| Airlie Lee | 2023 Manchester | 01:55:41 | |
| Kempson Richard | 2022 London | 01:56:09 | |
| Other Results from this athlete | ||
|---|---|---|
| 2022 Manchester | 02:01:10 | |
| 2023 Manchester | 02:08:04 | |
| 2023 Birmingham | 01:56:50 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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