Season 19/20 2020 Hannover (670) HYROX (497) Men (325) Sobala Dawid

Sobala Dawid Hyrox Result

Dive into this athlete’s performance at 2020 Hannover 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

GER GER Flag Men 35-39 #111018 01:31:00 32nd in AG | Top 54.2% 149th | Top 45.8%
-01:27
43:30
Run Total
-00:10
05:26
Avg. Lap
+00:08
04:55
Best Lap
+03:17
41:52
Workout Total
+00:25
05:14
Avg. Workout
-01:49
05:43
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 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 Sobala Dawid'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 Sobala Dawid'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 Sobala Dawid'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 Sobala Dawid'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 04:54. Check the detail of the improvement plan below.

02:33 Potential Improvement 52.0% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Sled Pull 02:33 07:35 to 05:02 52.0%
Sandbag Lunges 00:41 05:56 to 05:15 13.9%
Burpees Broad Jump 00:40 06:12 to 05:32 13.6%
Sled Push 00:26 03:23 to 02:57 8.8%
Farmers Carry 00:13 02:25 to 02:12 4.4%
Wall Balls 00:13 06:52 to 06:39 4.4%
Rowing 00:08 05:00 to 04:52 2.7%
Ski Erg 00:00 04:29 to 04:29 0.0%
Run Total 00:00 43:30 to 43:30 0.0%

Splits Time

Sobala Dawid Perfect Race
Splits Total Average Total
Running 1 05:42 00:00 04:47 +00:55 00:00 +00:00
Ski Erg 04:29 05:42 04:31 -00:02 04:47 +00:55
Running 2 05:15 10:11 05:12 +00:03 09:18 +00:53
Sled Push 03:23 15:26 03:05 +00:18 14:30 +00:56
Running 3 05:30 18:49 05:40 -00:10 17:35 +01:14
Sled Pull 07:35 24:19 05:17 +02:18 23:15 +01:04
Running 4 05:39 31:54 05:38 +00:01 28:32 +03:22
Burpees Broad Jump 06:12 37:33 05:51 +00:21 34:10 +03:23
Running 5 05:37 43:45 05:51 -00:14 40:01 +03:44
Rowing 05:00 49:22 04:56 +00:04 45:52 +03:30
Running 6 05:25 54:22 05:41 -00:16 50:48 +03:34
Farmers Carry 02:25 59:47 02:18 +00:07 56:29 +03:18
Running 7 05:31 01:02:12 05:40 -00:09 58:47 +03:25
Sandbag Lunges 05:56 01:07:43 05:32 +00:24 01:04:27 +03:16
Running 8 04:55 01:13:39 06:24 -01:29 01:09:59 +03:40
Wall Balls 06:52 01:18:34 07:05 -00:13 01:16:23 +02:11
Roxzone 05:43 01:31:00 07:32 -01:49 01:31:00
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Dawid Sobala performed well in the HYROX race in Hannover, finishing with an overall rank of 149 out of 497 athletes, placing him in the top 29% of the field. In his age group (35-39), he ranked 32 out of 92 athletes, which is in the top 34%. His overall time for the race was 01:31:00, with a total running time of 00:43:30, which was just 6 seconds slower than the average.

Dawid's best running lap was 00:04:55, indicating that he has good speed and endurance. However, there were some areas where he lost time compared to the average splits, particularly in Running 1, which was 01:04 slower than average, and Burpees Broad Jump, where he was 00:45 slower than average.

Segments to Improve


1. Running 1:
Dawid should focus on improving his pace and efficiency in the first running segment. He could benefit from interval training, incorporating speed drills and tempo runs into his training routine. Additionally, working on his running form and technique, such as maintaining a tall posture and engaging his core, can help him improve his running efficiency.

2. Burpees Broad Jump:
This segment was a significant time loss for Dawid. To improve his performance in this area, he should focus on building both strength and endurance. Incorporating exercises like burpees, broad jumps, and plyometric training into his routine can help him improve his explosiveness and speed during this segment. Practicing proper form and technique during the burpees, ensuring a full range of motion and efficient transitions, will also be beneficial.

3. Sled Pull:
Dawid lost a considerable amount of time in the sled pull segment. To improve in this area, he should focus on building strength, particularly in his upper body and back. Exercises such as deadlifts, rows, and pull-ups can help him develop the necessary strength for this segment. Additionally, practicing sled pulls with proper form and technique, focusing on efficient pulling and minimizing unnecessary movements, will be beneficial.

4. Sandbag Lunges:
Dawid was slower than average in the sandbag lunges segment. To improve his performance in this area, he should work on developing lower body strength and endurance. Exercises like lunges, squats, and step-ups can help him build strength in his legs and improve his stability during lunges. Incorporating interval training and endurance runs can also help him improve his endurance for this segment.

5. Best Lap:
While Dawid had a good overall best lap time, he can still work on improving his speed and efficiency. Interval training, incorporating short sprints and speed drills, can help him increase his speed and improve his pacing during the race.

Strategies


- Pacing: Dawid should focus on maintaining a consistent pace throughout the race. It is important for him to find a balance between pushing himself and avoiding burnout. By monitoring his effort level and adjusting his pace accordingly, he can ensure a more even performance.

- Transitions: To improve his roxzone time, Dawid should work on improving his overall fitness and his transition time. Incorporating circuit training and practicing quick transitions between exercises can help him improve his overall fitness and reduce time spent in the roxzone.

- Hybrid Training: Given Dawid's performance and splits analysis, it is important for him to maintain a balance between running and strength training. He should continue to focus on improving his running speed and endurance, while also developing his strength and power through targeted strength training exercises.

Overall, Dawid Sobala has shown strong potential in the HYROX race. By targeting specific areas for improvement, implementing the suggested training strategies, and focusing on race strategies, he can continue to enhance his performance and achieve even better results in future 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
Cuccione Paolo 2023 Stuttgart 01:31:00
Westphal Rainer 2018 Hamburg 01:30:43
Mei Steve 2023 Chicago 01:31:28
Gutiérrez Richard 2024 Madrid 01:30:32
Akbayir Emre 2023 Birmingham 01:31:30
Holz Peter 2023 Melbourne 01:31:11
Bashlor Tyler 2024 Chicago Navy Pier 01:30:56
Ferreira Paulo 2024 Madrid 01:30:53
Hansen Florian 2023 Hannover 01:31:17
Rixgens Jan 2024 Hamburg 01:30:30

Measure Your Performance Against Top Athletes

Other Results from this athlete
2022 Bremen 01:19:06
2023 Hamburg 01:24:24
2023 Hamburg 01:17:21
2019 Hamburg 01:31:15
2018 Hamburg 01:43:46

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