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 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 Gromada Grzegorz'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 Gromada Grzegorz'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 Gromada Grzegorz'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 Gromada Grzegorz'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 06:15. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Run Total | 04:24 | 48:41 to 44:17 | 70.4% |
| Sandbag Lunges | 01:44 | 07:03 to 05:19 | 27.7% |
| Sled Push | 00:07 | 03:06 to 02:59 | 1.9% |
| Ski Erg | 00:00 | 04:25 to 04:25 | 0.0% |
| Sled Pull | 00:00 | 05:00 to 05:00 | 0.0% |
| Burpees Broad Jump | 00:00 | 05:37 to 05:37 | 0.0% |
| Rowing | 00:00 | 04:40 to 04:40 | 0.0% |
| Farmers Carry | 00:00 | 01:44 to 01:44 | 0.0% |
| Wall Balls | 00:00 | 06:03 to 06:03 | 0.0% |
| Gromada Grzegorz | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:59 | 00:00 | 04:47 +01:12 | 00:00 +00:00 |
| Ski Erg | 04:25 | 05:59 | 04:33 -00:08 | 04:47 +01:12 |
| Running 2 | 05:27 | 10:24 | 05:14 +00:13 | 09:20 +01:04 |
| Sled Push | 03:06 | 15:51 | 03:06 +00:00 | 14:34 +01:17 |
| Running 3 | 05:55 | 18:57 | 05:43 +00:12 | 17:40 +01:17 |
| Sled Pull | 05:00 | 24:52 | 05:19 -00:19 | 23:23 +01:29 |
| Running 4 | 05:58 | 29:52 | 05:41 +00:17 | 28:42 +01:10 |
| Burpees Broad Jump | 05:37 | 35:50 | 05:53 -00:16 | 34:23 +01:27 |
| Running 5 | 06:15 | 41:27 | 05:53 +00:22 | 40:16 +01:11 |
| Rowing | 04:40 | 47:42 | 04:57 -00:17 | 46:09 +01:33 |
| Running 6 | 06:02 | 52:22 | 05:43 +00:19 | 51:06 +01:16 |
| Farmers Carry | 01:44 | 58:24 | 02:20 -00:36 | 56:49 +01:35 |
| Running 7 | 05:55 | 01:00:08 | 05:42 +00:13 | 59:09 +00:59 |
| Sandbag Lunges | 07:03 | 01:06:03 | 05:32 +01:31 | 01:04:51 +01:12 |
| Running 8 | 07:14 | 01:13:06 | 06:26 +00:48 | 01:10:23 +02:43 |
| Wall Balls | 06:03 | 01:20:20 | 07:09 -01:06 | 01:16:49 +03:31 |
| Roxzone | 05:19 | 01:31:35 | 07:37 -02:18 | 01:31:35 |
To improve the Run Total segment, Grzegorz should focus on improving his overall fitness and transition time. This can be achieved through interval training, including sprints and hill repeats, to increase his running speed and endurance. Additionally, incorporating strength training exercises such as lunges, squats, and plyometric exercises can help improve his leg strength, which will contribute to faster running times.
For the Sandbag Lunges segment, Grzegorz should work on improving his strength and endurance in the lower body. Specific exercises that can help target these areas include weighted lunges, step-ups, and Bulgarian split squats. It is also important to focus on proper form and technique during lunges to ensure maximum efficiency and prevent injury.
In the Running 1, Best Lap, Running 8, Running 5, Running 6, Running 2, Running 4, and Running 7 segments, Grzegorz should focus on improving his running speed and endurance. Incorporating interval training, tempo runs, and long-distance runs into his training routine will help improve his overall running performance. Additionally, incorporating strength training exercises such as hill sprints, plyometric exercises, and core strengthening exercises can help improve his running efficiency and power.
Grzegorz should also prioritize proper nutrition and hydration during the race to ensure optimal performance and energy levels. This includes consuming a balanced meal before the race, staying hydrated throughout, and consuming energy gels or snacks as needed during the event.
Furthermore, Grzegorz should pay attention to his form and technique during each segment to maximize efficiency and minimize energy expenditure. This includes maintaining a strong posture, engaging the core muscles, and focusing on proper breathing techniques.
In conclusion, Grzegorz Gromada performed well in the 2023 Warschau Hyrox race, achieving a respectable overall rank and placing in his age group. To improve his performance, he should focus on improving his overall fitness and transition time for the Run Total segment, and work on improving strength and endurance for the Sandbag Lunges segment. Additionally, he should focus on improving his running speed and endurance in the identified running segments. By implementing these training strategies and techniques, Grzegorz can enhance his performance and achieve better results in future races.
| Similar Athletes | |||
|---|---|---|---|
| Wu Michael | 2024 Melbourne | 01:31:37 | |
| Bickford Dan | 2024 London | 01:31:18 | |
| Schiffer Karl | 2019 Hannover | 01:31:42 | |
| Breton JF | 2023 Dallas | 01:31:43 | |
| Pearce Aaron | 2024 Perth | 01:31:32 | |
| Veligandla Harish | 2024 Dubai | 01:31:42 | |
| Hiatt Mark | 2023 Stuttgart | 01:32:00 | |
| Faux Will | 2024 Sports Direct HYROX London | 01:31:37 | |
| Simpson Scott | 2023 Sydney | 01:31:15 | |
| Ruder Sören | 2023 Frankfurt | 01:31:56 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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