Hojnacki Carl
Hyrox Result
Dive into this athlete’s performance at 2024 Dallas 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
806 similar athletes.
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 806 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 806 athletes with similar finish time in Hyrox Men
Pacing Quality
This section showcases the entire Hojnacki Carl'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 Hojnacki Carl'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 806 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 Hojnacki Carl'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 Hojnacki Carl'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
04:25.
Check the detail of the improvement plan below.
03:54
Potential Improvement
88.3%
Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Carl, you absolutely brought the heat to the 2024 Dallas Hyrox, finishing with an overall time of 01:49:02. That puts you in the top 25% of a whopping 2857 athletes—nice work! Your ability to tackle the Ski Erg like a pro (11th percentile, no less) and your respectable performance on the Sled Push show you've got some serious strength in your arsenal. But here's the kicker: your total running time of 00:55:09 was a bit slower than average (by 01:58), suggesting that your running endurance needs a little extra TLC. It looks like you might be leaning a bit more toward the 'stronger-than-fast' profile, which is totally fine, but we can definitely fine-tune that running game to elevate your performance even further.
Also, a quick note on pacing: your first run segment was strong, but as the race progressed, your pace dipped a bit, particularly in the latter running segments. A little pacing strategy tweak could pay off big time in your next race.
Segments to Improve:
Now, let’s dive into those segments that need a bit of polish. The following areas are where you can make significant gains:
- Burpees Broad Jump (00:07:48): This segment took a toll on your overall time. To improve here, focus on your explosiveness and efficiency.
- Drill: Incorporate burpee box jumps into your routine. This will help you build power and speed while maintaining form.
- Technique Tip: On your jump, aim to land softly and in a good athletic stance to maximize your next movement.
- Sandbag Lunges (00:06:42): While you were only slightly above average, there's room for improvement, especially in strength endurance.
- Drill: Try weighted reverse lunges and add weight progressively while ensuring good form to build strength and endurance.
- Technique Tip: Maintain an upright torso and engage your core to stabilize your movements.
- Roxzone (00:09:53): Slowing down during transitions can be a hidden time thief.
- Drill: Practice transition drills where you simulate moving quickly from one exercise to the next, focusing on minimizing downtime.
- Technique Tip: Set up your gear in a way that allows for smooth transitions, almost like a pit stop in a race—quick and efficient!
- Sled Push (00:03:41): Here, you were right at average, but with a little more focus, you can crush it.
- Drill: Incorporate sled pushes into your weekly routine, varying the distance and intensity to build strength and confidence.
- Technique Tip: Keep your hips low and push through your legs to maximize power.
- Farmers Carry (00:02:46): A slight improvement here could also shave seconds off your total time.
- Drill: Add heavy carries (like kettlebell or dumbbell carries) into your workouts. Focus on grip strength and core stability.
- Technique Tip: Keep your shoulders back and engage your core to maintain posture throughout the carry.
Race Strategies:
For your next race, let’s hone in on some tactical strategies:
- Pacing: Start strong but not too strong. Aim to keep a consistent pace throughout all running segments. Think of it like a marathon, not a sprint!
- Transitions: Work those transitions! A smooth transition can save you precious seconds. Practice getting your gear together so you can hit the ground running—literally.
- Hydration & Nutrition: Make sure you're properly fueled before the race. You don’t want to run out of gas halfway through, right?
- Mindset: Stay positive! Remember, every repetition and every run is a step toward your best self. "The only bad workout is the one you didn’t do!" 💪
Conclusion:
Carl, you've got a solid foundation with your performance at Dallas, but tweaking those segments will help you soar even higher. Remember, every athlete has room to grow, and with your drive, you’re more than capable of making these improvements. Keep pushing, keep grinding, and don’t forget to enjoy the process! After all, fitness is a journey, not just a destination. "Success is the sum of small efforts, repeated day in and day out." Keep that in mind, and let’s crush the next one! 💥
This is your Rox-Coach, signing off—stay strong and keep hustling! 🏆
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