Dive into this athlete’s performance at 2023 Warschau 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.
We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!
We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.
Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.
With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.
This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack.
Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.
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 his 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 05:35. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Focus During Training |
|---|---|---|
| Sled Push | 01:48 (From 04:35 to 02:47) | 32.2% |
| Sled Pull | 01:27 (From 07:20 to 05:53) | 26.0% |
| BBJ | 01:12 (From 07:39 to 06:27) | 21.5% |
| Sandbag Lunges | 01:00 (From 06:00 to 05:00) | 17.9% |
| Ski Erg | 00:08 (From 05:18 to 05:10) | 2.4% |
| Rowing | 00:00 (From 05:06 to 05:06) | 0.0% |
| Farmers Carry | 00:00 (From 02:09 to 02:09) | 0.0% |
| Wall Balls | 00:00 (From 04:16 to 04:16) | 0.0% |
| Run Total | 00:00 (From 47:08 to 47:08) | 0.0% |
| Antosik Natalia | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 04:34 | 00:00 | 05:22 -00:48 | 00:00 +00:00 |
| Ski Erg | 05:18 | 04:34 | 05:13 +00:05 | 05:22 -00:48 |
| Running 2 | 05:35 | 09:52 | 05:45 -00:10 | 10:35 -00:43 |
| Sled Push | 04:35 | 15:27 | 02:52 +01:43 | 16:20 -00:53 |
| Running 3 | 06:47 | 20:02 | 06:04 +00:43 | 19:12 +00:50 |
| Sled Pull | 07:20 | 26:49 | 06:08 +01:12 | 25:16 +01:33 |
| Running 4 | 06:22 | 34:09 | 06:05 +00:17 | 31:24 +02:45 |
| Burpees Broad Jump | 07:39 | 40:31 | 06:41 +00:58 | 37:29 +03:02 |
| Running 5 | 06:25 | 48:10 | 06:14 +00:11 | 44:10 +04:00 |
| Rowing | 05:06 | 54:35 | 05:30 -00:24 | 50:24 +04:11 |
| Running 6 | 06:25 | 59:41 | 06:07 +00:18 | 55:54 +03:47 |
| Farmers Carry | 02:09 | 01:06:06 | 02:23 -00:14 | 01:02:01 +04:05 |
| Running 7 | 05:53 | 01:08:15 | 06:06 -00:13 | 01:04:24 +03:51 |
| Sandbag Lunges | 06:00 | 01:14:08 | 05:10 +00:50 | 01:10:30 +03:38 |
| Running 8 | 05:11 | 01:20:08 | 06:39 -01:28 | 01:15:40 +04:28 |
| Wall Balls | 04:16 | 01:25:19 | 05:31 -01:15 | 01:22:19 +03:00 |
| Roxzone | 06:02 | 01:35:28 | 07:38 -01:36 | 01:35:28 |
To improve performance in the Sled Push, Natalia should focus on developing her upper body and leg strength. Incorporating exercises such as push-ups, shoulder presses, and squats into her training routine will help her build the necessary strength and power. Additionally, practicing the sled push technique with proper form and explosiveness will aid in gaining speed and efficiency during the race.
For the Burpees Broad Jump segment, Natalia should work on improving her explosive power and agility. Exercises such as box jumps, squat jumps, and burpees will help her develop the necessary explosive strength. Additionally, practicing proper form and efficiency in the burpee broad jump technique will help her save time during the race.
To improve performance in the Sled Pull, Natalia should focus on strengthening her upper body and grip strength. Incorporating exercises such as pull-ups, bent-over rows, and farmer's carries into her training routine will help her develop the necessary strength. Additionally, practicing the sled pull technique with proper form and efficient pulling mechanics will help her gain speed and minimize time loss.
In the Sandbag Lunges segment, Natalia should focus on improving her leg and core strength. Exercises such as lunges, squats, and planks will help her develop the necessary strength and stability. Additionally, practicing the sandbag lunge technique with proper form and maintaining a consistent pace will help her improve her performance in this segment.
For the Running 3, Running 6, and Running 4 segments, Natalia should focus on improving her overall running endurance and speed. Incorporating interval training, tempo runs, and hill sprints into her training routine will help her develop the necessary cardiovascular fitness and running efficiency. Additionally, focusing on maintaining a consistent pace and avoiding early fatigue will help her improve her performance in these running segments.
In summary, Natalia Antosik had an impressive performance in the 2023 Warschau Hyrox race. While she excelled in running segments, there are areas where she can improve to further enhance her performance. By focusing on specific training strategies and techniques, she can develop her strength, agility, and endurance, ultimately improving her overall race time. Implementing race strategies such as pacing, efficient transitions, mental preparation, and proper nutrition will further contribute to her success in future races.
| Similar Athletes | |||
|---|---|---|---|
| Finta Regina | 2024 Copenhagen | 01:35:44 | |
| Nicol Kelly | 2024 Milan | 01:35:51 | |
| Russelle Kelsey | 2024 Toronto | 01:34:59 | |
| Orciari Sara | 2024 Milan | 01:35:08 | |
| Evans Shuneen | 2024 Houston | 01:35:53 | |
| Kelley Melissa | 2024 Dallas | 01:35:22 | |
| Dinsmore Rachael | 2024 Dublin | 01:35:50 | |
| Huffman Leslie | 2024 Toronto | 01:35:29 | |
| Borham Olivia | 2024 Stockholm | 01:35:03 | |
| Yusof Aisyah | 2024 Hong Kong | 01:35:11 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
Pace Calculator
Antosik Natalia
