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
1000 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 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 Sawczak Piotr'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 Sawczak Piotr'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 Sawczak Piotr'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 Sawczak Piotr'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
03:31.
Check the detail of the improvement plan below.
Based on 1000 athletes with similar finish time in Hyrox Men
A word from RoxCoach - Your AI Powered Trainer
Overall Performance:
Piotr Sawczak's performance in the 2024 Katowice HYROX race places him in the top third among competitors, showcasing a commendable effort. With an overall time of 01:26:19, Piotr ranked well within his age group and overall. His total running time was 01:01 faster than average, indicating a strong runner profile. However, certain areas, particularly strength-based exercises and transition times (Roxzone), suggest room for improvement. The initial running segment was significantly faster than average, suggesting a strong start but potentially leading to earlier fatigue. Piotr demonstrates a hybrid profile with a leaning towards running, suggesting a need for a more balanced training focus to enhance strength and endurance in specific exercises.
Segments to Improve:
Wall Balls: Piotr's performance was 00:36 slower than average in this segment. To improve, focus on developing lower body and core strength through exercises like squats, thrusters, and medicine ball throws. Practicing the actual wall ball exercise with emphasis on form—particularly the depth of the squat and the efficiency of the ball's trajectory—can also be beneficial. Incorporating plyometric drills to enhance explosive power will aid in reducing fatigue during this task.
Burpees Broad Jump: This segment was 00:27 slower than average. Improvement here can come from plyometric training to increase explosive strength, specifically through exercises like box jumps, jump squats, and broad jumps. Focusing on the efficiency of the burpee movement, including the speed of getting down and back up, can also cut down time.
Sled Pull: Being 00:29 slower than average indicates a need for enhanced upper body and core strength. Incorporate exercises such as deadlifts, farmer’s walks, and weighted sled drags to build the necessary muscle groups. Technique adjustments, like maintaining a consistent posture and utilizing leg drive, can also improve efficiency and speed.
Roxzone (Transition Times): A slightly better than average performance, but with significant room for improvement. Enhancing overall fitness through a mix of cardiovascular and strength training can reduce fatigue and allow for quicker transitions. Practice of actual transitions between exercises in a simulated race scenario will also reduce time spent in the Roxzone.
Race Strategies:
Start Pace Management: Given the strong start but slower subsequent segments, focusing on pacing strategy is crucial. Avoid going out too fast in the initial running segment to conserve energy for strength exercises and later runs. Implementing interval training with a mix of running and strength exercises can help simulate race conditions and improve pacing.
Strength and Endurance Balance: As a runner, Piotr should incorporate more strength training into his routine, focusing on the areas highlighted for improvement. This includes not only lifting weights but also functional fitness exercises that mimic race activities. Balancing running with strength training will create a more well-rounded athlete capable of tackling all aspects of the race efficiently.
Transitional Speed: Reducing time in the Roxzone is critical. This can be achieved by practicing quick transitions between exercises, perhaps by setting up a circuit that mimics the race layout. Mental rehearsal and strategic planning for each transition can also reduce decision-making time on race day.
Recovery and Nutrition: Implementing a focused recovery strategy, including proper nutrition, hydration, and rest, will improve overall performance and specifically aid in the recovery between running and strength segments. Tailoring nutrition to support both endurance and muscle recovery is vital.
By focusing on these specific areas of improvement and implementing the suggested strategies, Piotr Sawczak can expect to see significant gains in his next HYROX race performance.
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