Season 24/25 2024 London (4309) HYROX (3831) Men (2308) Shastri Pawan

Shastri Pawan Hyrox Result

Dive into this athlete’s performance at 2024 London 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 134 similar athletes.

Performance Highlights

GBR GBR Flag Men 40-44 #115053 02:15:59 421st in AG | Top 99.1% 2297th | Top 99.5%
-04:08
01:01:45
Run Total
-00:29
07:43
Avg. Lap
+00:04
06:15
Best Lap
+03:40
01:01:33
Workout Total
+00:27
07:41
Avg. Workout
+00:15
12:44
Roxzone

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 134 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 134 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Shastri Pawan'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 Shastri Pawan'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 134 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 Shastri Pawan'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 Shastri Pawan'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 10:44. Check the detail of the improvement plan below.

03:19 Potential Improvement 30.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 03:19 01:01:45 to 58:26 30.9%
Burpees Broad Jump 03:14 12:06 to 08:52 30.1%
Sled Push 01:20 05:51 to 04:31 12.4%
Sled Pull 00:52 08:32 to 07:40 8.1%
Sandbag Lunges 00:52 09:03 to 08:11 8.1%
Wall Balls 00:34 11:28 to 10:54 5.3%
Rowing 00:19 05:59 to 05:40 3.0%
Ski Erg 00:13 05:18 to 05:05 2.0%
Farmers Carry 00:01 03:16 to 03:15 0.2%

Splits Time

Shastri Pawan Perfect Race
Splits Total Average Total
Running 1 07:59 00:00 06:05 +01:54 00:00 +00:00
Ski Erg 05:18 07:59 05:09 +00:09 06:05 +01:54
Running 2 06:15 13:17 06:54 -00:39 11:14 +02:03
Sled Push 05:51 19:32 04:21 +01:30 18:08 +01:24
Running 3 06:45 25:23 08:03 -01:18 22:29 +02:54
Sled Pull 08:32 32:08 08:14 +00:18 30:32 +01:36
Running 4 07:03 40:40 08:13 -01:10 38:46 +01:54
Burpees Broad Jump 12:06 47:43 09:51 +02:15 46:59 +00:44
Running 5 07:54 59:49 08:44 -00:50 56:50 +02:59
Rowing 05:59 01:07:43 05:49 +00:10 01:05:34 +02:09
Running 6 07:37 01:13:42 08:06 -00:29 01:11:23 +02:19
Farmers Carry 03:16 01:21:19 03:13 +00:03 01:19:29 +01:50
Running 7 07:16 01:24:35 08:26 -01:10 01:22:42 +01:53
Sandbag Lunges 09:03 01:31:51 08:59 +00:04 01:31:08 +00:43
Running 8 11:00 01:40:54 11:06 -00:06 01:40:07 +00:47
Wall Balls 11:28 01:51:54 12:17 -00:49 01:51:13 +00:41
Roxzone 12:44 02:15:59 12:29 +00:15 02:15:59
Based on 134 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance:

Pawan, you've made quite an impression with your performance at the 2024 London Hyrox! Finishing in the top 15% of over 4,400 athletes is no small feat 🎉. Your overall time of 2:15:59 shows that you’ve got the endurance and mental fortitude to keep pushing through. With a total running time of 1:01:45, you clearly have a runner's profile, outperforming the average by a solid 4:31. Now, let’s talk pacing—your first running segment was a bit on the slow side, about 1:57 slower than average. Starting off with a little more pep in your step could help set the tone for the rest of the race. But hey, who doesn’t love a dramatic entrance, right? 😏

Segments to Improve:

While you’ve got some strengths, there are a few segments that could use a little TLC:

  • Burpees Broad Jump (12:06) - Ouch! This was your slowest segment, lagging behind the average by 2:16. Burpees can be a killer, but let’s turn them into a strength rather than a weakness.
    • Drill: Incorporate Tabata-style burpees into your training, aiming for 20 seconds of work followed by 10 seconds of rest for 8 rounds. This will improve your explosive power and endurance.
    • Technique: Focus on maintaining a tight core during the jump and landing softly to reduce fatigue.
  • Sled Push (5:51) - This segment was 1:31 slower than average. Let’s get that power output up!
    • Drill: Practice sled pushes twice a week. Start with lighter weights and focus on explosive starts, gradually increasing the load as you improve.
    • Technique: Keep your back straight and engage those quads! Think of it like a squat—don’t let your form falter under pressure.
  • Roxzone (12:44) - Your transition time was slower than average, meaning you spent a bit too long catching your breath and checking your social media. (Just kidding!)
    • Drill: Implement transition practice in your training sessions. Time how long it takes to switch from one exercise to another, aiming to reduce that time.
    • Strategy: Set up a mock race environment at the gym. Practice moving quickly between stations while keeping your heart rate up!
  • Sandbag Lunges (9:03) - This segment could use some work as well.
    • Drill: Incorporate weighted lunges into your routine, focusing on form and control. Try doing them in intervals, matching them with short runs to mimic race conditions.
    • Technique: Keep that chest up and weight balanced. Think of lunges as your opportunity to show off your legs!
  • Sled Pull (8:32) - You were right at the average here, but let’s push for greatness!
    • Drill: Similar to the sled push, do sled pulls with varied weights. Focus on maintaining a steady pace and explosive starts.
    • Technique: Keep your body low and leverage your legs. You’re pulling a sled, not a freight train!
  • Wall Balls (11:28) - Just a wee bit slower than average. A few seconds here can be made up!
    • Drill: Include wall ball sets in your high-intensity interval training. Aim for unbroken sets of 15-20 reps, focusing on speed and form.
    • Technique: Make sure to squat low and throw high. Think of it as a game of basketball where the hoop is a bit too high!
  • Rowing (5:59) - Only slightly behind the average, but let’s push for more.
    • Drill: Incorporate rowing sprints into your workouts, focusing on short, explosive strokes. Try 30 seconds on, 30 seconds off, for 5 rounds.
    • Technique: Focus on your leg drive and avoid overextending your arms. Think of it as a dance with the machine—one smooth movement!
Race Strategies:

For your next race, implement these strategies to enhance your performance:

  • Pacing: Start slightly faster than your last race's first segment. Aim for a 7:30 pace to warm up those legs without going full throttle.
  • Mind the Transitions: As mentioned, practice your transitions so they become second nature. Quick changes will save precious seconds!
  • Stay Hydrated: Keep sipping water throughout the race. Dehydration can slow you down faster than a sandbag in a lunge!
  • Visualize Success: Spend a few minutes before the race visualizing your performance. Picture yourself smashing those burpees and sled pushes!
Conclusion:

Pawan, you’re on a solid path to Hyrox greatness! Remember, every rep counts and every second saved is a victory. Don’t let those slower segments hold you back; use them as fuel for your training. "Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success." Keep that in mind as you grind through your workouts. And hey, if burpees aren’t your favorite, just think of them as a surprise party for your muscles—everyone loves a good surprise, right? 💪 Keep pushing, and you'll crush your next race! Remember, I’m here to help you every step of the way—The Rox-Coach. Let’s make it happen!

Similar Athletes
Hendriks Jesse 2024 Amsterdam 02:15:37
Grüneberg Markus 2023 Hannover 02:15:34
Chan Adrian 2022 Hong Kong 02:15:47
Maldonado Aner 2024 Mexico City 02:16:21
Alvarez Bello Jahir 2024 Ciudad de Mexico 02:16:17
Gall Mark 2021 New York 02:15:45
Lemond Marvin 2021 Dallas 02:15:37
El Helwe Hady 2024 Rimini 02:16:16
Llorente Ramiro Jesús 2023 Madrid 02:15:45
Dentith Ryan 2023 Dublin 02:16:24

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