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
450 similar athletes.
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 450 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 450 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Dyko Jakub'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 Dyko Jakub'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 450 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 Dyko Jakub'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 Dyko Jakub'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
08:19.
Check the detail of the improvement plan below.
Based on 450 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Jakub Dyko's performance in the 2024 Katowice HYROX race places him within the top 67% of all athletes and the top 64% within his age group, indicating a competitive but improvable performance. A standout aspect of Jakub's race was his total running time, which was 03:30 faster than average, showcasing a strong running profile. This suggests that Jakub has a solid foundation in endurance and speed over distances, likely benefiting from an effective pacing strategy, particularly evident in his first running segment where he significantly outperformed the average. However, despite his strong running capabilities, there's a noticeable gap in strength-focused exercises, particularly in the Burpees Broad Jump, Wall Balls, and Sandbag Lunges segments, where his performance lagged. This implies that while Jakub excels in running, his strength training, especially in exercises requiring high power output and endurance, needs attention.
Segments to Improve:
Burpees Broad Jump: Jakub's performance in this segment was significantly slower than average, indicating a need for improved explosive power and endurance. Training Suggestions: Incorporate plyometric exercises such as box jumps, squat jumps, and burpee variations to improve explosive strength. Practice broad jumps for distance and accuracy, gradually increasing intensity. Interval training combining burpees with sprinting or hill runs can also enhance endurance and power simultaneously.
Wall Balls: Another area requiring improvement, likely due to a combination of strength, coordination, and endurance issues. Training Suggestions: Focus on building upper body and core strength through exercises like medicine ball throws, thrusters, and kettlebell swings. Work on coordination and endurance by integrating wall ball drills into high-intensity circuits, ensuring correct form to maximize efficiency and reduce fatigue.
Sandbag Lunges: The slower performance suggests a need for enhanced lower body strength and endurance. Training Suggestions: Increase lower body strength with weighted lunges, step-ups, and squats. Incorporate sandbag training into endurance workouts to adapt to the specific demands of carrying uneven loads, improving grip strength, and overall stability.
Race Strategies:
Effective Pacing: Given Jakub's strong start in the running segments, it's crucial to maintain a pacing strategy that conserves energy for strength-focused segments. Implementing interval training with a mix of running and strength exercises can simulate race conditions, helping Jakub manage his energy levels more effectively throughout the race.
Transition Efficiency: Jakub's Roxzone time was faster than average, indicating efficient transitions. However, further improvements can be made by practicing quick transitions between running and strength exercises during training, focusing on reducing rest times and optimizing movement between stations.
Strength Endurance Focus: Given the identified gaps in strength and power endurance, integrating compound movements and high-intensity circuit training into Jakub's routine will build the necessary endurance for strength-focused segments, balancing his overall race performance.
In conclusion, Jakub's performance in the HYROX race showcases his running prowess but highlights the need for a more rounded approach incorporating strength and power endurance training. By addressing these areas and implementing the suggested strategies, Jakub can expect to see significant improvements in his overall race performance and competitive standing.
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